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Worried about perineal tears?

You’re not alone. It’s one of the most common concerns I hear from women preparing for birth.

In this episode, I sit down with Dr Shavi Fernando to talk through what’s normal, what actually matters, and how your body can recover well with the right support.

This is an honest, practical conversation to help you feel more informed and less overwhelmed.

• What perineal tears are and the different types
• What’s normal vs what’s not
• Short-term and long-term complications
• First baby, age, and genetics as risk factors
• Overactive pelvic floor and muscle control
• Baby size vs maternal size
• Perineal length and perineal massage
• Positioning during birth
• The pushing phase and why slowing it down matters
• Warm compress and hands-on techniques
• When episiotomy may be used
• Forceps and assisted delivery
• Healing perineal tears and what recovery looks like
• How pelvic floor physio supports recovery

Previous Episode with Dr Shavi Fernando

Connect with Dr Shavi Fernando:

Website

Instagram

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

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Birth rarely unfolds exactly the way we imagine, and that is why flexibility can be one of the most powerful tools you bring into labour.

In this episode, I sit down with Dr Rangi De Silva, obstetrician and gynaecologist, to talk about how to prepare for birth without becoming rigid in your expectations, how to make informed decisions in the moment, and why understanding your options can completely change the way you experience both birth and recovery.

We also unpack pain relief choices, prolonged pushing, pelvic floor recovery, and how different birth pathways can affect postpartum healing.

In this episode, we discuss:

• Why birth plans work better as flexible birth preferences
• How to prepare for labour without becoming attached to one exact outcome
• What mindset helps women cope best when birth does not go to plan
• The importance of trust, continuity of care, and choosing the right support person
• How mismatched expectations can affect birth recovery
• Why pelvic floor education during pregnancy matters
• Non-medical pain relief options including water, TENS, massage, heat, and breathing strategies
• Medical pain relief options including gas, pethidine, and epidural
• How epidurals may influence labour progression and pelvic floor outcomes
• When prolonged pushing, instrumental birth, or caesarean may be discussed
• How to make confident decisions if labour changes direction

This is a balanced and reassuring conversation for anyone wanting to feel informed, supported, and empowered going into birth.

Instagram @drrangidesilva

Prepare Podcast

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

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Feeling exhausted after birth and wondering what you should actually be eating?
In this episode, I sit down with dietitian Lana Hirth to unpack exactly how new mums can nourish their bodies for recovery, energy, and breastfeeding support.

We cut through the noise and focus on simple, practical strategies that truly make a difference in the early postpartum weeks.

In this episode, we discuss:

• What to eat after delivery for fast recovery
• Why carbohydrates are essential for postpartum energy
• The importance of protein for tissue repair and healing
• Fibre intake and preventing postpartum constipation
• Hydration needs while breastfeeding
• Key nutrients during breastfeeding including choline, iodine and omega-3
• Practical snack ideas for busy, sleep-deprived mums
• Continuing prenatal or postnatal supplements in early postpartum
• How to fuel exercise safely while breastfeeding
• Postpartum hair loss and the role of nutrition
• Supporting safe, sustainable weight loss postpartum
• Why the first 12 weeks postpartum should prioritise nourishment over restriction
• How to model a healthy relationship with food for your children

This episode is full of realistic, evidence-based advice to help you feel stronger, more energised, and supported during the fourth trimester.

Connect with Lana

You can connect with Lana on Instagram at @lanahirthdietitian or visit her website at Hello Nutrition.

Previous Episodes with Lana

If you enjoyed this episode, you may also love:

• Foods to Avoid When Pregnant
  
  
• Constipation during Pregnancy & Postpartum with Dietitian Lana Hirth

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.