Welcome back to the Pelvic Power Podcast!

Being diagnosed with Lichen Sclerosus can feel overwhelming, isolating, and honestly… fucking scary. So if I was diagnosed with LS today, knowing everything I know after living with it for my entire adult life — what would I do?

In this episode, I'm sharing where I would start, what I would look into, and the different ways I would begin building support around myself.

Together, we explore:

• where I would start if I thought I might have Lichen Sclerosus

• advocating for yourself, asking for referrals, and seeking a second opinion when something doesn't feel right

• learning about LS so you can feel more informed and empowered in medical appointments

• why your LS symptoms may not look exactly like someone else's

• finding support through organizations, advocates, and other people living with LS

• looking beyond the skin and getting curious about pelvic floor tension, nerves, and other contributors to pain

• taking your journey one step at a time instead of feeling like you have to figure everything out at once

I've lived with Lichen Sclerosus since I was 19, and while there have absolutely been difficult periods along the way, I've also learned so much about my body and how to advocate for and support myself.

This episode isn't medical advice or a one-size-fits-all plan. It's me sharing what I would do if I found myself at the beginning of this journey today — with the hope that something in here helps you feel a little less alone and a little more empowered moving forward.

Links:

All things Lichen Sclerosus Support Network - find their YouTube, blog, virtual meet-ups here

LSSN Prover Search

The Lost Labia Chronicles - 1:1 support calls + resources

Dr. Jill Krapf Instagram

Steroid ladder

The Pelvic Health Yoga membership: online space of Pelvic Floor Yoga & community

NEW TODAY: The Free Pelvic Relief Bingo Card: 24 Practices to support your pelvis & self throughout the month!

Take what resonates, leave the rest, and you are not alone.

Follow along on @wellbeing.by.penny 🫶🏽

100 episodes of The Pelvic Power Podcast!!

For this very special episode, we're looking back at how this podcast has evolved — but we're also turning that reflection back to you and your own pelvic pain journey.

Because pelvic power means something a little different to me now than it did when I first started this podcast.

Together, we explore:

• how The Pelvic Power Podcast has evolved over 100 episodes

• what pelvic power meant to me when I first started — and what it means to me now

• celebrating the wins and actually noticing how far you've come

• how my own life, relationship with myself, and approach to pelvic pain have changed

• remembering that you are so much more than your pelvic pain

• looking at how your relationship with your body may have evolved over the years

• supporting your whole self — not only your pelvis or your diagnosis

• learning to see your body as strong, powerful, and capable

• creating a life where you can feel good, supported, and empowered while living with pelvic pain

• and taking a moment to recognize your own fucking glow-up ✨

This podcast may have started as a space to learn more about pelvic pain and the pelvis, but over these 100 episodes, it has become so much more.

Because you are so much more than your pelvic pain.

Thank you for being here for 100 episodes of pelvic power. Whether you've been here from the beginning or you've just found this space — I'm so happy you're here.

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

Your menstrual cycle is so much more than just your period — so what happens when you start paying attention to the different phases, the shifts in your energy, and what your body might be asking for along the way?

In this episode of The Pelvic Power Podcast, we're talking about connecting with your menstrual cycle as another way to connect with your pelvic power. ✨

Together, we explore:

• the four phases of the menstrual cycle and the different energy each one can bring

• thinking about your cycle like the seasons — winter, spring, summer & fall

• working with the different energies of the cycle

• using your cycle as an opportunity to check in with yourself and what you need

• talking openly about our cycles and creating deeper conversations with the people around us

• connecting back to your pelvis, your intuition, and your own pelvic power

This is not about following your cycle perfectly or believing that everyone experiences these phases in the same way. It's about getting curious about your own body, taking what resonates, leaving the rest, and perhaps finding a little more magic in something your body moves through every month.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

What if supporting your pelvic pain isn't only about what you're doing physically — but also about getting curious about what's happening underneath it all?

In this episode of The Pelvic Power Podcast, we're going a little deeper:

• what it means to see yourself as so much more than your pain

• the mind-body connection and getting curious about how your inner world may show up in your body

• the difference between learning about the mind-body connection and actually exploring it within yourself

• self-expression, sensuality, joy, and what we might be holding back

• becoming curious about your beliefs and the way you see yourself

• looking beyond the physical body when exploring your pelvic pain journey 

This episode isn't about finding one reason for your pelvic pain or blaming yourself for what you're experiencing. It's an invitation to keep an open mind, take what resonates, leave the rest, and perhaps ask yourself some questions you haven't asked before.

You are so much more than your body, and you are so much more than your pain 💗

Download the free Pelvic Relief Bingo Card ➡️ click here.

Join the Pelvic Health Yoga membership ➡️ click here. Live & on-demand practices for people living with pelvic tension + pain. Explore movement, breathwork and community to ease and manage your pain.

Follow along @wellbeing.by.penny

Welcome back to the Pelvic Power Podcast!

As we move into a new season, this episode is an invitation to think about how you actually want your life to feel.

Download the FREE September Pelvic Relief Bingo Card to follow along with this episode as we talk about:

• stepping into a new season with intention

• creating more of the energy and “vibe” you want in your everyday life

• looking at your surroundings and the little things that influence how you feel

• creating a life that feels supportive of you, your body, and your pelvis

• finding small ways to make everyday life feel a little more special

• letting yourself shift, change, and want something different in a new season

• and asking yourself: what do I actually want my life to feel like right now?

This isn't about completely reinventing your life or creating the perfect routine - it's about finding small ways to support your beautiful self on this journey!

Enjoy!

If you want more, come join us inside the Pelvic Health Yoga membership: A community for women living with pelvic tension + pain where you will learn how to use movement, breathwork and body awareness practices to release & manage your pelvic pain. Join with a free trial now!

Follow along with Penny at @wellbeing.by.penny

It's time for another This Is Your Sign episode — and you know the drill: you don't get to know what your sign is until you press play!

In this short & sweet episode of The Pelvic Power Podcast, we explore:

• bringing more awareness into your body

• noticing where you may be holding onto tension without even realizing it

• using your breath to reconnect with your pelvic floor

• why body awareness can be an important part of supporting pelvic pain

• slowing the fuck down when life feels go, go, go

• and one very important sign you might need today

Press play to find out what your sign is this week ✨

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, we explore what it means to step into your higher self while living with pelvic pain — and how the small choices you make today can support the person you’re becoming.

Together, we explore:

• what it means to connect with your higher self while living with pelvic pain

• taking inventory of the habits, patterns, and choices that may no longer be supporting you

• moving away from comparison and focusing on your own journey

• working with the energy and capacity you have today

• making small choices that support your future self

• nervous system regulation, connection, movement, rest, and pelvic floor practices

• and asking yourself: what version of me am I ready to step into?

This episode isn’t about judging yourself for what you should be doing or trying to manifest your pelvic pain away.

It’s an invitation to get curious about where you want to go, how you want to feel, and the small shifts you can make to support yourself along the way.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, I share an epiphany I had while travelling in Greece!

Let's dive into:

• why joy, laughter, pleasure, and play deserve space in our lives

• what happens when we start taking ourselves — and life — a little too seriously

• rediscovering the things that used to light you up

• making time for joy instead of waiting for it to magically appear

• trying new things, making connections, and following the little breadcrumbs that feel good

• and going on your own "scavenger hunt" to discover what actually brings you joy

Because maybe we don't need to work on ourselves all the time, maybe sometimes we need to go have some fucking fun.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

Welcome back!

In this episode of The Pelvic Power Podcast, I share the things that helped me support my body while travelling to Greece—and how you can make travelling feel a little easier when living with pelvic pain (because this is a question I often get):

Let's dive into it:

• how to prepare your body before a long journey
• simple ways to support your pelvic floor on planes and long car rides
• hydration, food, supplements, and movement while travelling
• yoga poses and stretches you can do before, during, and after flying
• why slowing down and working with your breath can make a big difference
• and how to enjoy your travels without letting pelvic pain take over the experience
• 
  

This episode is a reminder that living with pelvic pain doesn't mean your adventures have to stop.

With a little preparation and a lot of self-support, you can help your body feel more comfortable wherever life takes you.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, we talk about the meaning behind the name of the podcast and reflects on what pelvic power truly means.

Together, we explore:

• what it means to reconnect with the wisdom that lives within your pelvis
• pleasure, intuition, and the energetic connection to your body
• why tending to yourself first can change how you move through the world
• the relationship between pelvic pain, self-connection, and personal power
• how your body may be communicating with you through sensation and intuition
• and why reconnecting with your pelvis can become a pathway back to yourself

This episode is an invitation to become curious, and to step into your pelvic power.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, we talk about why pelvic floor yoga is about so much more than simply doing the stretches.

Together, we explore:

• why pelvic floor stretches are only one part of the healing journey
• how your breath can completely change your movement practice
• the important role your nervous system plays in pelvic pain and muscle tension
• what to notice while you're in a pose—not just how far you can stretch
• how slowing down can help you reconnect with your body on a deeper level
• and why curiosity, awareness, and presence are just as important as the movement itself

This episode is an invitation to move beyond simply doing the poses, and start using your practice as a way to reconnect with your body, calm your nervous system, and support your pelvic health from the inside out.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, we talk about the power of intentionally supporting yourself before the day truly begins.

Together, we explore:

• why it's okay to experience a range of emotions without needing to "fix" them
• checking in with yourself before the world asks for your attention
• supporting yourself through your menstrual cycle and low-energy days
• simple morning practices to set you up for the day
• why even five minutes of self-care can change the energy of your day
• and how small, intentional choices can help you show up for yourself with more compassion

This episode is a gentle reminder that you don't have to wake up feeling motivated every day.

Sometimes the most powerful thing you can do is simply ask yourself:

"How can I support myself today?"

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, I talk about one of the most powerful tools you carry with you every single day: your breath.

Let's dive into:

• why your breath plays such an important role in pelvic health and pelvic floor function
• how your diaphragm, rib cage, and pelvic floor move together
• why 360° breathing matters more than simply "belly breathing"
• simple breathing cues you can explore during your pelvic floor stretches
• how your breath can support both your nervous system and your emotional wellbeing
• that your breath is a powerful tool for tapping into yourself
• and how becoming more aware of your breath can help you reconnect with your body

This episode is an invitation to become curious about your breath, and allow it to become one of the most supportive tools in your healing journey.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, I invite you to step into a new month with intention, softness, and a little more magic.

Together, we explore:

• using the energy of a new month as a gentle reset
• journaling on how you want to feel and what you want to invite in
• finding more glimmers, joy, and beauty in everyday life
• creating rituals and spaces that feel aligned with you
• using vision boards and intention-setting as supportive tools
• and why living with pelvic pain doesn’t mean putting joy on hold
• 
  

This episode is a reminder that:

you are allowed to create a life that feels beautiful, playful, and meaningful — even while navigating challenges.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

In this episode of The Pelvic Power Podcast, I dive into one of the most common questions I gets:

How do you stay active while living with pelvic pain?

Let's talk about:

• how to move your body while honouring your pelvic pain
• why warming up, mobility, and recovery matter more than you think
• the role of breath during exercise and strength training
• hydration, sleep, and nervous system support for movement
• practical ways to support your body before, during, and after a workout
• and how to shift your focus from how movement makes you look… to how it makes you feel

and so much more!

You deserve to feel strong, supported, and connected in your body.

Enjoy 🫶🏽

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

Welcome back!

In this episode of The Pelvic Power Podcast, I share a vulnerable reflection on healing, self-love, and the deeper work that can emerge when living with pelvic pain.

Dive into:

• the layers of healing that reveal themselves as we continue doing the work
• connecting with your inner child and what they may need from you today
• vulnerability, self-worth, and learning to show yourself more grace
• how to support yourself through difficult emotions and challenging seasons
• slowing down enough to hear your intuition
• and what it might look like to truly love yourself through the healing journey

This episode is a reminder that:

you are worthy of love, compassion, and care — exactly as you are.

Enjoy!

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

• 24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

Welcome back!

This is another "This Is Your Sign" episode - where you will not know what the episode is about until you press play. I love signs, and sometimes you never know what you might need in that given moment.

I hope you enjoy this episode, and feel free to tag me in your IG stories listening to the episode on your walk, while making dinner, in the bath - whatever you may be doing! You can find me at @wellbeing.by.penny 🫶🏽

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Welcome back!

In this episode of The Pelvic Power Podcast, we explore the small choices we make every day — and how they can shape how we feel tomorrow, next week, and even next year.

Let's dive into:

• supporting yourself when motivation feels low

• the difference between honoring yourself and holding yourself back

• small daily habits that can support your nervous system and pelvic pain

• using the Pelvic Relief Bingo Card as a gentle way to support yourself

• and how tiny actions can create meaningful change over time

Sometimes the smallest step is the one that moves you forward.

Enjoy 🫶🏽

FREE DOWNLOAD ➡️ Pelvic Relief Bingo Card

24 practices to support your lovely pelvis and self throughout the month!

Come join us for Pelvic Floor Yoga ✨ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Follow along @wellbeing.by.penny

Welcome back!

In this episode of The Pelvic Power Podcast, I respond to a message I received from someone in the community who had just been diagnosed with lichen sclerosus — this episode is what I would have done if I was just diagnosed with LS.

This episode is a reminder that:

things can get better… and there are many ways to support yourself along the way.

Today we dive into:

• small ways to support your vulva and pelvic floor when living with lichen sclerosus
• looking beyond the vulvar skin
• the connection between stress, the nervous system, and inflammation
• pleasure, blood flow, and reconnecting with your body
• pelvic floor tension and how it may be impacting your pain
• emotional wellbeing, hope, and learning to support yourself more deeply
• and why healing is about so much more than just the physical symptoms

If you’ve recently been diagnosed — or you’re feeling lost on your journey right now — this episode is for you.

Because you are so much more than just your diagnosis 🫶🏽

Conversations with Jaclyn from The Lost Labia Chronicles - Part 1 & Part 2

Conversations with Kathy from LSSN - Part 1 & Part 2

Come join us for Pelvic Floor Yoga ➡️ Classes for people living with pelvic tension, for them to manage and release their pain. Start with a 7 day free trial!

Welcome back!

In this episode of The Pelvic Power Podcast, I share a personal reflection on pleasure, healing, sensation, and what it means take your time and feel.

Today we dive into:

• reconnecting with pleasure after surgery and pelvic pain
• thoughts on pleasure in overall life
• slowing down and actually experiencing your body
• the nervous system side of intimacy and sensation
• and how to invite more softness, presence, and pleasure into your healing journey

Enjoy this episode, and feel free to share any takeaways with me @wellbeing.by.penny

If you want more support on your pelvic healing journey, come join us for weekly classes! Inside the Pelvic Health Yoga Membership, you’ll find pelvic floor yoga, breathwork, myofascial release, and a supportive community to help you move through pain with more ease.

✨ Join here and start your 7-day free trial