Guides, articles & free downloads
Practical, evidence-led resources to help you understand your body, recover with confidence and know when to seek support — free to read and download.
Guides & downloads
Practical resources for your own health and recovery.
Articles & stories
When Things Feel a Little Different: Understanding Pelvic Organ Prolapse
If you’ve noticed a feeling of heaviness, pressure or a bulge in your vagina, you’re not alone. Pelvic organ prolapse is common and nothing to feel embarrassed about. We explain what it is, why it happens and the many ways it can be managed.
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Menopause Joint Pain: Why It Happens, Why It Is Real, and Why Movement Helps
Achy joints in your forties and fifties are common, real and too often dismissed. Drawing on the 2026 International Menopause Society White Paper, I explain why menopause affects your joints, what pain science tells us, and why movement helps.
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Why the Myth of Lifting a Kettle Needs to Die after Pelvic Surgery
Being told not to lift anything heavier than a kettle after pelvic surgery isn't a research finding — it's a tradition. Here's what the evidence actually says, and what we should focus on instead.
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Pelvic Health in a Heat Wave
Recent heatwaves have left many people feeling uncomfortable, but for those living with bladder, bowel, and pelvic floor symptoms, rising temperatures can bring additional challenges. Increased urgency, frequency, nocturia, constipation, leakage, and prolapse symptoms may all be…
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Vaginal Dryness and Incontinence: The Best-Kept Secret
Vaginal dryness is one of the most common symptoms experienced by women during menopause, yet it remains under-recognised and undertreated. More importantly, many women are unaware that vaginal dryness and bladder symptoms—including urgency, frequency, recurrent urinary tract in…
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Why I'm Building Holora Around a Matriarchal Business Model
Sustainability over growth, relationships over transactions. Why I'm building Holora around stewardship, accessibility and a more circular economy of health.
Read morePodcast features
Emily has been invited onto other people's podcasts to share her knowledge and experience — listen in for a feel for how we communicate, and the honesty your people will actually engage with.
Prehabilitation and Penny Brohn UK Charity
Emily joins the Rad Chat podcast to talk about her career, exercise for people living with and beyond cancer, and the Penny Brohn UK charity.
Episode 1 — Emily Spillman
Getting honest about what it's really like as a carer — the invisible load and the moments that make it all worth it.
Postnatal Recovery with a Baby in NICU and C-Section
A real conversation about postnatal recovery, NICU journeys and C-section healing, and how to support women through it.
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