Most people hear “do more Kegels” and brace for disappointment. We go deeper, showing how only a fraction of bladder control is voluntary and why the autonomic nervous system quietly drives continence, urgency and pelvic pain. With Dr. Nigel Brayer, a chiropractor and rehab specialist who built the Ironclad System after his wife’s postpartum struggle, we unpack a kinder, smarter roadmap that shifts focus from isolated muscles to full-body regulation.

We start with the overlooked 70%: autonomic control. You’ll learn a simple vagus-nerve technique using the triangular fossa of the ear, plus breathing cues that lift the diaphragm and reduce downward pressure on the bladder. We separate “stress” into three clear lanes—physical structure and fascia, nutritional-chemical-hormonal inputs, and mental-emotional load—so you can pick a realistic starting point. From there, we dig into everyday triggers hiding in plain sight: caffeine’s stimulatory hit, carbonation’s lining irritation and tannins in tea and red wine that can sensitize tissue. A protein-and-healthy-fat-forward plate with low simple carbs supports tissue repair and steadier nerves without the inflammatory sugar swings.

Then we bring it all together with practical training. The “squaggle” combines a supported wide squat, a gentle pelvic contraction and a slow exhale to coordinate breath, fascia and pelvic floor reflexes. This isn’t gym heroics; it’s teaching your nervous system a calmer default. We also explore posture and fascial lines that link rib cage, diaphragm and pelvis, and why tracking your symptoms weekly reveals progress that’s easy to miss day to day. Whether you’re dealing with leaks after childbirth, urge incontinence that seems “in your head,” or persistent pelvic discomfort, this conversation offers evidence-informed steps that respect how the body really works.

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