You Might Relate to Today’s Substack If…
- You’ve mapped your running route around bathroom access—or dark-colored leggings.
- You’ve delayed taking a medication, hoping to “just fix it with food.”
- You’ve debated whether to live with a disruptive symptom or finally address it.
- You’re learning how to care for your body without overthinking every choice.
If you nodded along to any of these, I hope a few of my personal health updates help you feel a little less alone. Since I’ve recently written about urinary incontinence and heart health, I thought I’d share how some of the interventions I’ve tried are actually going.
Let’s Start With the Pee Sitch
A few weeks ago, I had a procedure called a Bulkamid injection to help with the urinary incontinence I experience while running. It was quick and outpatient—home within a few hours. My only real post-op instruction was to keep exercise light for a week. The most annoying side effect was a short-lived burning sensation when peeing.
Two weeks later, I went for my first run.
I went solo and came home feeling pretty pleased—showing off to my husband just how dry I was. I even sent a victory pic of my running tights to my running buddy. When you’ve spent years coming home soaked, staying dry feels like a major win…
Bladder leakage can feel incredibly isolating—even though nearly 1 in 3 women deal with it. We joke about “mom bladder,” but when it affects your daily life, it’s not so funny, and it’s super disruptive.
For context, Bulkamid is a urethral bulking agent—a quick injection that creates more resistance in the urethra so you’re less likely to leak under pressure (like with running or jumping). It’s often offered when pelvic floor PT doesn’t fully resolve the issue.
And—I wish it would’ve worked. But…
On my next run, this time with my running partner, I had a bit more leakage. Not a full flood, but enough that I needed a towel on the car seat. I found myself wondering: why was this run different? I came up with three ideas…
First, when I run solo, I’m more focused. There are no distractions, and I’m probably more mindful of my posture and pelvic floor support. Staying connected to the body means the mind has to be part of it, too. With a friend, I’m chatting and laughing, not tuned in to what’s happening below the waist.
Second, timing. When I run alone, it’s usually right after my morning coffee. But with my friend, our runs happen later—when the caffeine has kicked in. Caffeine is a known bladder irritant, and even if I go right before the run, it still leads to more leakage.
Now, you might be thinking… just have your coffee after! And sure, that’s an option. But even on coffee-free runs, I’m still leaking more than I’d like. As my pelvic floor PTs remind me: any leakage isn’t considered “normal.”
The surgery helped—maybe a 40–50% reduction. But I’m still not dry enough to go anywhere post-run, and I still plan my outfits accordingly. I’ve got a follow-up with my OB/GYN soon. I have a feeling the suggestion would be the sling procedure. I’m not quite ready to commit to something that requires eight weeks off everything. For now, I’m in wait-and-see mode until the timing feels right.
A Heart Health Check-In
I’ve shared before that I have a high genetic risk for heart disease, and I’ve been pretty proactive with food and lifestyle. My LDL cholesterol (the “bad” kind) was never sky-high—most recently around 109 (we aim for less than 100)—but the number that concerned me most was my Lp(a), a genetic cholesterol marker. Mine was 295. Ideally? Below 75.
PS: If your doctor hasn’t tested your Lp(a), consider asking! It only needs to be tested once—and yes, even kids can be checked!
After a conversation with my new cardiologist, I decided to try a very low-dose statin—10 mg of generic Crestor (rosuvastatin). Not because I was giving up on lifestyle changes, but because I didn’t want to live my life chasing food “perfection.” I want to eat ice cream with my kids and order coconut curries without over analyzing every bite.
Three months in, my LDL dropped to 56—a number I feel really good about given my family history. I haven’t had any side effects, aside from a slight dip in my HDL (the “good” cholesterol), but nothing concerning.
I’m still committed to food as a foundation of heart health. I focus on plants and fiber-rich foods like oats, lentils, and chia seeds, and I try to be mindful of saturated fat. The Mediterranean way of eating—olive oil, fish, beans, veggies—is still home base for me.
After I shared on social how I started taking a medication, a few people messaged me with things like, “Have you tried eating more psyllium fibers?” or “This herb helped me!” And I get it. I believe in food-first approaches too. But sometimes, dietary shifts aren’t enough—especially when genetics are involved.
Honestly, taking this medication has sparked some really meaningful conversations with clients who are also trying to figure out what’s right for them. It’s reminded me how important it is to weigh the pros and cons of treatment options and to meet each other with empathy—not judgment.
Sometimes we use food, movement, or stress reduction as tools. Sometimes we use medicine. Often, it’s both. I’m learning there’s strength in choosing support when it’s available—especially when our genetics are strong.
If any of my share today resonates—cholesterol confusion, medication stigma, or the frustration of bladder issues—I’d love to hear from you. I share these things not just to get them off my chest, but because I want to create a space where we can talk about this stuff honestly. Human to human.
We’re all experimenting and playing in this life, and I’m so grateful to be in this with you!