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Kim Vopni is redefining women’s health by shifting the conversation around pelvic floor dysfunction, osteoporosis prevention, and long-term mobility. A certified fitness professional, published author, and women’s health educator, she helps women apply functional movement, alignment, and strength training to combat incontinence, prolapse, and osteoporosis. From struggling with leaks and instability to helping thousands of women regain confidence in their bodies, Kim knows firsthand that pelvic floor health is about so much more than just Kegels.
In this conversation, Kim shares insights on how posture dictates your pelvic floor strength, why tight muscles are actually weak muscles, and how proper movement can protect you from fractures as you age. Whether you’re frustrated with conflicting information, scared of lifting weights, or unsure where to start, this episode will give you the tools to reclaim your strength, stability, and independence.
Why This Matters to You
If you’re struggling with pelvic floor weakness, pain, osteoporosis, or bone loss, this episode will help you take control of your body—without fear.
- Leaking when you sneeze or exercise? Learn how Kim teaches women to restore function and confidence through proper movement.
- Told you need Kegels but not seeing results? Discover why tight muscles are weak muscles and what to do instead.
- Worried about fractures or bone loss? Understand the direct connection between posture, muscle activation, and bone strength.
- Scared of lifting weights or impact exercises? Get expert advice on how to build strength safely and effectively at any age.
- Feel like your body is working against you? Gain insights on how alignment and core stability are the missing links to true strength.
Actionable Advice
- Pelvic Floor Strength is More Than Just Kegels – Ditch the outdated advice and start training your pelvic floor for real-world function. Kim shares how to integrate breathing, core engagement, and movement to build strength where it matters.
- Alignment First, Then Movement – Fix your posture first, and everything else follows. Kim walks through how proper spinal alignment maximizes muscle activation and strengthens bones from the inside out.
- Tight Muscles are Weak Muscles – Stop clenching! A tight pelvic floor is a dysfunctional pelvic floor. Kim teaches the right balance of release and activation to restore full strength and function.
- Why Heavy Lifting Can Be Dangerous—If Done Wrong – Strength training is powerful, but only when done correctly. Kim shares safe, progressive methods to build bone density without risking injury.
- Falls, Fractures, and Fast-Twitch Muscles – Your body’s ability to react quickly could mean the difference between a stumble and a fracture. Kim explains how to train fast-twitch muscles to keep you stable and strong.
- 10-15 Minutes a Day is All You Need – No time? No problem. Kim shares a simple, effective daily routine that boosts pelvic floor strength, builds bone density, and keeps you moving with confidence—without taking over your day.
Kim Vopni once believed leaking was just part of aging and childbirth—until she discovered the power of functional movement and evidence-based strategies. Through research, training, and personal experience, she learned most pelvic floor issues are preventable and even reversible. Now, she’s on a mission to help women build strength from the inside out, so they can stay active, strong, and confident at every stage of life.
Links and Resources to Explore
- Kim Vopni’s Website – https://www.vaginacoach.com
- Connect with Kim on Instagram – https://www.instagram.com/vaginacoach
Kim’s insights will give you the tools to build a strong, resilient foundation for life.
Listen to the Full Episode – Available now on Apple, Spotify, or YouTube
Start making small but powerful changes today—because your bones, muscles, and future self are counting on you. Listen to the full episode now!
Podcast Subscribe Links - Reversing Osteoporosis
Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.