Salad With a Side of Fries Nutrition, Wellness & Weight Loss
Jenn Trepeck
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Kegels are for More than Better Sex (feat. Liz Miracle of kGoal)
Pelvic floor muscles are essential for far more than sexual health—they impact bladder control, bowel function, balance, and even longevity. Pelvic floor health affects every body on a daily basis, and it's time we actually talk about it. In this bonus episode of Salad With a Side of Fries, Jenn Trepeck chats with Liz Miracle, a board-certified women's health physical therapist and co-creator of kGoal, the first smart pelvic floor trainer. They discuss everything from properly performed Kegel exercises to the surprising connection between pelvic floor strength and whole-body wellness, including relief from urinary incontinence and constipation, and improved core stability for every body—not just women. Learn why these muscles deserve as much attention as any other muscle group in your body and how proper training can prevent falls, improve athletic performance, and enhance quality of life. What You Will Learn in This Episode: ✅ Why Pelvic Floor Exercises aren't just about preventing leaks—they're connected to constipation relief, balance and stability, athletic performance, and even longevity and aging independently ✅ The difference between tight-and-weak versus loose-and-weak pelvic floor muscles, and why relaxation training matters just as much as muscle strengthening for issues like painful sex and bowel movement issues ✅ How to use smart kGoal trainer technology with biofeedback games to ensure you're doing Kegel Exercises properly—including which muscles to actually engage (hint: most people are doing it wrong!) ✅ The surprising lifestyle factors affecting your pelvic floor health, from carbonated water and bladder control to posture, stress, and why hovering over public toilets is sabotaging your progress The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to pelvic floor health and why kGoal exercises matter for more than sexual wellness 02:43 Signs you need pelvic floor strengthening: urinary incontinence, gas leakage, heaviness, and pelvic organ prolapse 04:02 How pelvic floor dysfunction affects men through erectile dysfunction and nerve compression 05:32 The kGoal smart Kegel trainer device: insertable and sit-upon versions for all ages, including pediatric use for constipation relief 08:02 Understanding tight-and-weak versus loose-and-weak pelvic floor muscles and why relaxation matters as much as contraction 12:32 kGoal device features explained: Bluetooth connectivity, biofeedback games, and how the app provides muscle strengthening through interactive play 17:24 kGoal games for different conditions: relaxation exercises for tight pelvic floors, moving target and pinball for bladder control training 23:09 Real-world impact: CrossFit athlete improves max lift significantly after learning proper core strengthening and pelvic floor activation 25:25 Longevity and aging: how pelvic floor weakness correlates with falls, nursing home admission, and maintaining independence 30:37 Lifestyle factors affecting pelvic health: carbonated water as a bladder irritant, squatty potty benefits, and avoiding hovering over toilets 35:35 Why doctors don’t talk about pelvic floor health KEY TAKEAWAYS: 💎 Pelvic floor muscles support your bladder, uterus, and rectum while also functioning as a sump pump for circulation—meaning proper Kegel exercises can reduce swelling after surgery or childbirth, not just prevent leaks 💎 Most people squeeze the wrong muscles during pelvic floor exercises—you need to engage the...
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