Core Connections with Erica Ziel

If you've ever tried to turn on your abs, glutes, or pelvic floor and ended up clenching everything, this episode is for you. One of the most common things I see with clients is gripping. Our brain says "try harder," so we tighten everywhere, and that can lead to low back tension, neck and shoulder tension, and a pelvic floor that's working too hard. In this solo episode, I walk you through the gentle pelvic floor breathing practice I teach every client, at the studio and online.

In this episode:

• What your deep core really includes: pelvic floor, transverse abdominis, intercostals, fascia, and mid back
• How to breathe into the back and sides of your ribs for better diaphragmatic breathing
• Why your pelvic floor should widen on the inhale and lift on the exhale
• The "close your eyes" practice that helps your body lead instead of your brain
• Why 50% (or even 10%) effort can create a better connection
• How this foundation supports lifting, running, and daily life without pain or leaking

Episode Timeline:

• 00:08 Why we grip when trying to find our muscles
• 01:29 What your deep core includes
• 03:52 Breathing into your ribs and back
• 05:32 Close your eyes and let your body lead
• 08:38 Why the body "cheats" movements
• 11:43 Pelvic floor widen and lift (the diamond)
• 14:17 The 50% and 10% rule
• 16:44 A 30-second desk practice
• 19:18 Lifting weights without pain or leaking
• 20:12 Your nervous system and wrap-up

Start the 5-Day Core & Pelvic Floor Reset: https://www.ericaziel.com/reset

Free Pelvic Floor Guide: https://www.ericaziel.com/pelvicfloor

Core Rehab Program: https://www.ericaziel.com/core-rehab

Instructor courses (Movement Specialist & Prenatal/Postnatal): https://www.ericaziel.com/instructors

Check out several of my favorite health products: perfect amino's, WavWatch, Mushroom Coffee, EMF protection, and more here!

Full show notes: https://www.ericaziel.com/blog/pelvic-floor-breathing-deep-core

Have a question for a future episode? Message me on Instagram @ericaziel or reply to any of my emails.

This content is for educational purposes only and is not medical advice.

In this episode of the Core Connections Podcast, Erica dives deep into progesterone — one of the most overlooked hormones in women's health. Whether you're trying to conceive, pregnant, postpartum, or navigating perimenopause, this conversation applies to you.

Erica covers what progesterone actually does in the body (beyond fertility), its role as a calming neurosteroid, why it's often the first hormone to decline in perimenopause, the connection between toxin burden and hormone receptor function, and the key differences between bioidentical and synthetic hormones.

In this episode:

• Why progesterone deserves a spot on every hormone panel
• The brain-calming connection (allopregnanolone + GABA-A receptors)
• Progesterone's role in pregnancy and preventing miscarriage
• The postpartum progesterone crash and postpartum mood support
• Perimenopause and why progesterone tanks first
• Estrogen dominance, detox pathways, and daily bowel health
• Hormone receptors, toxin burden, and why labs can look "normal" but not feel that way
• Going low and slow with bioidentical hormone replacement therapy
• The truth about the Women's Health Initiative study

Disclaimer: This podcast is for educational purposes only and does not constitute medical advice. Always consult your own healthcare provider.

Share this episode with the women in your life — your friends, sisters, and daughters — at whatever stage they're in.

Many women are told their hormone symptoms are simply part of getting older—but what if the real root cause goes much deeper?

In this episode of the Core Connections Podcast, Erica sits down with Functional Health Practitioner Kristin Barrett to discuss the powerful connections between blood sugar, hormones, PCOS, gut health, sleep, stress, and the nervous system.

Kristin shares her personal journey from struggling with PCOS and infertility to becoming an FDN Practitioner who now helps women uncover the root causes behind fatigue, hormone imbalance, digestive issues, and low energy.

You'll also hear practical conversations about protein, alcohol, self-care, building sustainable habits, and why taking care of yourself is one of the greatest gifts you can give your family.

Whether you're navigating PCOS, perimenopause, or simply want to feel better in your body, this episode is packed with practical encouragement and actionable tips

In this episode you'll learn:

• Why blood sugar is foundational for hormone health
• The truth about PCOS
• Protein vs. carbohydrates
• Stress and nervous system regulation
• Alcohol's impact on hormones and sleep
• Simple habits that improve health
• Building a purpose-driven business
• Personal growth and investing in yourself

Resources:

Kristen's website https://epichealthllc.com/

Kristen's free 7 day meal plan https://dogged-innovator-7117.kit.com/a636fcbfb3

Erica's website https://www.ericaziel.com/

Erica's Core Athletica Instructor Courses https://www.ericaziel.com/instructors

Erica's Health Coaching (very limited) https://www.ericaziel.com/health

Learn more about becoming an FDN Practitioner here https://partners.functionaldiagnosticnutrition.com/3f0prfhht37f

Can sound frequencies actually support your health?

In this fascinating conversation, I sit down with John Bamber of WavWatch to explore the growing science behind frequency therapy and how sound may influence everything from your nervous system and sleep to stress, recovery, and overall wellness.

We discuss why our bodies respond differently to certain sounds, what current research is beginning to show, and why sound may be another powerful tool alongside movement, nutrition, sleep, and stress management.

I also share my own experience using WavWatch and why I believe it's an intriguing addition to a holistic approach to health.

Use my code: CORE15 to save 15% of your WavWatch visit www.wavwatch.com to learn more

In this episode we discuss:

• What frequency therapy is • Sound and nervous system regulation • Research on sound frequencies • Sleep and circadian rhythm support • The connection between mindset and healing • My personal WavWatch experience • Why healthy habits remain the foundation

How can moms feel more confident when it comes to their children's health?

In this episode of the Core Connections Podcast, I sit down with naturopathic pediatric expert Dr. Elana Roumell, creator of Med School for Moms, to discuss practical ways parents can support their children's health naturally while reducing fear and overwhelm.

We dive into common childhood health concerns including eczema, allergies, constipation, ear infections, immune health, gut health, nutrition, and the importance of helping moms move from panic to confidence when their children get sick.

Dr. Elana shares simple, actionable strategies that can help parents better understand their child's symptoms, build resilience, and support long-term wellness.

In this episode, you'll learn:

• Why education empowers moms to make informed health decisions • Common childhood health concerns and their root causes • The connection between gut health and immune function • What parents should know about eczema, allergies, asthma, and ADHD • How nutrition influences pediatric health • Dr. Elana's thoughts on gluten, dairy, and food sensitivities • Natural approaches to supporting children's immune systems • Why slowing down may be one of the most important health interventions for families

Connect with Dr. Elana:

>>Enjoy 50% off your first month of Dr. Elana's Doctor Mom Membership, use code CORE50 at checkout or click here for the direct discount!

• Med School for Moms: Med School for Moms • Dr. Mom Membership: Dr. Mom Membership • Instagram: @medschoolformoms • Podcast: The Doctor Mom Podcast

Learn more from Erica:

• https://www.ericaziel.com • Core Rehab Program • Knocked-Up Fitness® • Core Connections Podcast

Waking up at 2-4 AM every night?

You're not alone—and it may be your body's way of telling you something deeper is going on.

In this episode of the Core Connections Podcast, Erica Ziel explores the common root causes of disrupted sleep, including blood sugar imbalances, hormone changes, gut health challenges, circadian rhythm disruption, stress, and detoxification pathways.

You'll learn why sleep is one of the most powerful tools for restoring energy, supporting hormone balance, improving detoxification, and helping your body function at its best.

Grab my Free Pelvic Floor Guide + be among the first to know when my Restore Program is available: https://www.ericaziel.com/pelvicfloor

Reach out to me on IG @EricaZiel: https://www.instagram.com/ericaziel/

Check out my blog, videos, and programs: https://www.ericaziel.com/

In this deeply meaningful episode of the Core Connections Podcast, Erica Ziel sits down with energy healer and nervous system practitioner Shari Ingleton of Gold Soul Therapy to discuss emotional healing, women's intuition, nervous system regulation, and the powerful connection between mind, body, heart, and soul.

Shari shares her perspective on the "five bodies" — energetic, emotional, spiritual, mental, and physical — and how learning to reconnect with ourselves can completely transform our health, relationships, business, motherhood, and overall fulfillment.

Together, Erica and Shari dive into:

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How to become more present in everyday life

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Why women struggle with burnout and overwhelm

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The connection between emotions, fascia, and the nervous system

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How intuition speaks through the body

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The importance of rest, boundaries, and slowing down

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Emotional healing and nervous system support

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Why the little daily habits matter most

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A powerful personal story from Shari about her son's traumatic brain injury and how it transformed her life

This episode is a beautiful reminder that healing doesn't always come from doing more — often it comes from slowing down, listening inward, and reconnecting to yourself.

You can connect with Shari here:

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Gold Soul Therapy Website

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Shari on Instagram

In this episode of the Core Connections Podcast, Erica Ziel sits down with Dr. Susan Fox to discuss fertility, Traditional Chinese Medicine, acupuncture, detoxification, stress, hormone balance, and women's health.

Dr. Susan shares how blood flow, nutrition, lifestyle habits, gentle movement, emotional health, and reducing toxic load can all support fertility naturally — whether you're trying to conceive naturally, preparing for IVF, or simply wanting to improve your overall health and hormone balance.

Topics discussed include:

• Fertility support through acupuncture
• IVF preparation
• Detoxification + hormone health
• Stress and cortisol's impact on fertility
• Pelvic blood flow
• Gentle movement for women
• Nutrition + inflammation
• Emotional health through Chinese Medicine
• Walking, Pilates, and nervous system regulation
• Lifestyle shifts to support reproductive health

Prepare for pregnancy, birth and postpartum recovery with Erica's Prenatal Knocked-Up Fitness + Core Rehab Programs: https://www.ericaziel.com/knocked-up-fitness-membership

Learn more about Dr. Susan Fox:

• Health YOU University
• Dr. Susan Fox

Strength training for women is having a major moment—but are we missing something?

In this episode of the Core Connections Podcast, I sit down with Kristin McGee to talk about the evolving fitness landscape for women. We break down the myths around lifting weights, why women don't need to fear getting "bulky," and how strength training can be incredibly empowering.

But we also dive into what's often overlooked—the importance of balancing strength with mobility, core connection, and mindful movement like Pilates.

If you want to feel stronger, move better, and create a sustainable approach to fitness, this episode is for you.

Kristin McGee Links:

Website: https://www.kristinmcgee.com/ Instagram: https://www.instagram.com/kristinmcgee YouTube: https://www.youtube.com/@kristinmmcgee

Erica Ziel Links:

Free Pelvic floor guide: https://www.ericaziel.com/pelvicfloor

Core Studio Workouts + App: https://www.ericaziel.com/pelvicfloor

Instagram: https://www.instagram.com/ericaziel/

website: https://www.ericaziel.com/

n this episode of Core Connections, I sit down with Functional Diagnostic Nutrition Practitioner Ariana Juarez to uncover the real truth about skin health—and why your skin is never just a surface issue.

Ariana shares her personal journey healing severe melasma and how it led her to a deeper understanding of metabolic health, hormones, and inflammation. We break down why your skin is a reflection of what's happening inside your body—and how to finally get to the root cause of acne, pigmentation, and premature aging.

We also dive into:

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The connection between hormones (estrogen + progesterone) and skin health

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How stress, toxins, and histamines show up on your skin

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Why topicals alone don't fix the problem

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The role of nutrition, protein, and blood sugar in glowing skin

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The truth about sunscreen, sun exposure, and vitamin D

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Supplements and skincare that actually make a difference

If you've ever felt like you're chasing results with skincare, this episode will completely shift how you think about your skin—and your health.

Ariana's Website: https://alurawellness.com

Erica's Website: https://www.ericaziel.com

In this episode of the Core Connections podcast, Erica Ziel sits down with Andrea Balzer, functional health practitioner and founder of Counter Culture Health & Wellness, to explore why so many women still feel unwell despite being told their labs are "normal."

They dive into:

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The gap between conventional and functional medicine

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Why symptoms are signals—not problems

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How to advocate for your health

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The importance of trusting your intuition

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Practical steps to begin your healing journey

If you've been searching for answers, this conversation will help you understand where to start—and how to take your power back.

Learn more:

Erica Ziel website

Andrea's Counter Culture Health & Wellness website

Reach out to Andrea on IG here

In this episode of The Core Connections Podcast, Erica sits down with Johanna Dahlman, also known as the Alopecia Angel, to talk about hair loss, alopecia, and the root-cause factors that may be contributing to thinning, shedding, and poor hair health.

Johanna shares her personal journey with alopecia areata, how that diagnosis led her into a deeper healing path, and what she now sees in women struggling with hair loss — from postpartum changes and thyroid issues to nutrient deficiencies, chronic stress, autoimmune patterns, and lifestyle factors.

This conversation is a powerful reminder that hair loss is often not just about hair — it can be a sign that the body needs more support.

In this episode, we discuss:

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Johanna's story and healing journey with alopecia

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why hair loss is often a symptom, not the root issue

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autoimmune alopecia vs. other types of hair loss

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postpartum hair loss and when to look deeper

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menopause, midlife, and thinning hair

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the role of stress, diet, lifestyle, and nutrient status

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why personalized support matters

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common blind spots women may miss when trying to regrow hair

Links & Resources

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Learn more about Johanna Dahlman at Alopecia Angel

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About Johanna / Alopecia Angel

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Explore Erica Ziel's programs

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Core Rehab Program

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Knocked-Up Fitness® Membership

In this episode of The Core Connections Podcast, Erica Ziel sits down with Dr. Elena Genik to talk all about thyroid health, including the difference between hypothyroidism and hyperthyroidism, Hashimoto's vs. Graves' disease, why TSH alone is not enough, and the root-cause factors that may be driving thyroid dysfunction.

They discuss the role of gut health, nutrient deficiencies, blood sugar imbalance, chronic stress, inflammation, food triggers, and functional lab testing, along with supportive tools like gentle movement, nutrition, and lifestyle changes.

If you've ever been told your thyroid labs are "normal" but you still don't feel well, this is a must-listen.

Helpful links:

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Core Rehab Program: http://www.corerehabprogram.com/

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Knocked-Up Fitness Prenatal Program: https://knocked-upfitness.com/

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Erica Ziel: https://www.ericaziel.com/

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Learn from Dr. Elena Genik: thyroidloveclub.com

In this solo episode, Erica breaks down how fascia influences pain—and why gentle, consistent work often creates better (and longer-lasting) relief than intense release methods. You'll learn why "less is more," how smaller ranges of motion can help your body feel safer, and why diaphragmatic breathing + deep core alignment are foundational for reducing tension, improving posture, and getting out of pain patterns.

Explore Erica's programs + trainings: • Core Rehab Program (pain relief + deep core & pelvic floor connection): https://www.corerehabprogram.com • Prenatal Program (Knocked-Up Fitness): https://knocked-upfitness.com • Instructor Training (Core Athletica® Method Courses): https://www.ericaziel.com/instructors

Connect with Erica: Website: https://www.ericaziel.com Instagram: https://www.instagram.com/ericaziel

Midlife weight loss can feel impossible — especially when you're doing "everything right" and your labs look normal. In this episode, Erica sits down with Shay Pascale to break down what actually drives sustainable body composition in midlife: muscle-centric nutrition, progressive strength training, reverse dieting for under-eaters, gut testing when nothing works, and a balanced conversation about GLP-1s. If you're tired of dieting and ready for real metabolic clarity, this one is for you.

Shay's website: thebodybulletin.com

Free masterclass: thebodybulletin.com/masterclass

Instagram: @thebodybulletin

TikTok: @shaypascale

Erica's website: wwww.ericaziel.com

IG instagram.com/ericaziel

Free Pelvic Floor Guide: https://www.ericaziel.com/pelvicfloor

If you or your clients leak, feel pelvic pressure, or struggle with back pain during strength training — this conversation is for you.

In this Core Connections podcast interview, Erica Ziel sits down with Pilates instructor and powerlifter Lauren Carder to break down why so many movement professionals are unknowingly teaching breath and bracing strategies that drive pressure into the pelvic floor instead of supporting it.

This episode dives into: 04:13 Why Pilates Feels "Too Easy" at First — and Why It's Not 05:11 The Missing Mind-Body Connection in Modern Strength Training 06:22 A Gym Story That Reveals What's Broken in Fitness Culture 07:53 Why Leaking During Workouts Is Common — But Not Normal 09:37 Heavy Lifting, Pelvic Floor Pressure & Misleading Research 10:03 How Powerlifting Breath Techniques Push Pressure Down 10:49 Deep Core Activation vs. Bracing Hard 11:19 Why Weight Belts Often Mask Core Dysfunction 11:47 How Breath-Led Core Training Changed Lauren's Lifting 12:40 Back Pain, Joint Overuse & Core Disconnection 13:32 Why Maxing Out Isn't Smart for Most Bodies 14:36 Lifting "Based on Vibes": Listening to the Body 15:44 Pilates as Functional Strength & Mobility Training 16:57 Shoulder Mobility, Fascial Connections & Performance 18:19 Breath, Nervous System & Pelvic Floor Function 19:49 Why Learning a New Breath Pattern Feels Backwards 21:27 From Bracing to Support: Re-training the Core 22:16 Why Deep Core Muscles Take Time to Connect 23:28 Strength, Longevity & Aging Well 25:27 Why Mobility Matters Long Before Pain Starts 27:51 Will Pilates Make You Weaker or Slower? 28:59 Fascia, Lengthened Strength & Intentional Movement 31:57 Soreness Culture & Why Feeling "Destroyed" Isn't the Goal 32:50 Instructor Training: Seeing Bodies as Individuals 33:52 Overview of Core Athletica® Instructor Pathways 36:30 Why Every Coach Working With Women Needs Pelvic Floor Education 37:41 Final Thoughts for Lifters & Movement Professionals

Learn the Core Athletica® Method (For Instructors, Coaches, & Movement Professionals) https://www.ericaziel.com/instructors

FREE Core Function Masterclass Learn how breath, pelvic floor, and deep core function affect strength, mobility, and longevity https://www.ericaziel.com/core

Core Rehab Program (For Clients & Professionals) A foundational deep core + pelvic floor program you can apply to life, lifting, and movement https://www.corerehabprogram.com

Peptides are everywhere — but are they actually safe, effective, and necessary?

In this episode of Core Connections, I'm joined by Dr. Kela Smith, functional medicine practitioner and founder of the Hormone Puzzle Society, to break down the truth about peptides.

00:00 Introduction to Holistic Health and Peptides 04:09 Understanding Peptides: The Basics 06:56 The Benefits of BPC 157 and Other Peptides 10:05 Injectable vs. Oral Peptides: What You Need to Know 12:43 Cycling Peptides: How and Why 15:46 Peptides for Postpartum Recovery 18:38 Peptides and Weight Loss: A Cautious Approach 21:36 Safety and Best Practices with Peptides 27:19 Understanding Peptides in Functional Medicine 31:18 Foundational Health: Nutrition and Lifestyle Choices 37:57 The Importance of Sleep and Stress Management 44:02 Environmental Toxins and Social Connections 47:36 Movement and Mindful Practices for Health 49:42 Empowerment and Resources for Healing

If you've been curious about peptides but overwhelmed by the hype, this conversation will help you understand where they fit — and when they don't.

👇 Resources & Links Mentioned 👇

Connect with Dr. Kela Smith Website: https://www.hormonepuzzlesociety.com/

Podcast: https://www.hormonepuzzlesociety.com/podcast

Instagram: https://www.instagram.com/kela_healthcoach/

Instagram: https://www.instagram.com/hormonepuzzlemethod/

TikTok: https://www.tiktok.com/@drkelasmith

Fertility Book: https://hormonepuzzlesociety.com/fertility-book/

Peptide Guide: https://hormonepuzzlesociety.com/peptides-guide

Erica Ziel Resources: Core Rehab Program: https://www.corerehabprogram.com/

Knocked Up Fitness® Membership: https://knocked-upfitness.com/

Pelvic Floor Guide: https://www.ericaziel.com/pelvicfloor

If you're eating well, exercising consistently, and still struggling with fatigue, stubborn weight, and burnout — this episode is for you.

In this episode of Core Connections, Erica Ziel sits down with Monika Eva, Hormone Nutritionist, to unpack the hidden reasons women feel stuck despite doing everything "right."

We dive into cortisol dysregulation (especially low cortisol), mineral depletion, gut health, digestion, and why traditional testing often misses what's really going on in the body.

This conversation is empowering, educational, and deeply validating for women who have been told their labs are "normal" — but don't feel normal.

04:47 Monika's Journey to Hormone Nutrition 10:34 Understanding Cortisol and Stress 17:40 Testing and Diagnosing Cortisol Levels 22:29 The Importance of Mineral Balance 22:54 The Importance of Calcium and Its Cofactors 24:51 Understanding Nutrient Absorption 26:55 Improving Gut Absorption 29:37 Identifying Gut Pathogens 32:53 The Role of Stress in Gut Health 36:14 Preparing the Body for Detoxification 39:36 Trusting Your Body and Self-Advocacy

Connect with Monika Eva: Free Weight Loss & Energy Blocker Assessment https://www.monikaeva.com/whatsblockingyou

Instagram: https://www.instagram.com/monikaeeva

Website: https://www.monikaeva.com

Digestion Resources: https://www.monikaeva.com/digestion

Explore Erica's Work: Core Rehab Program® & Instructor Training Courses Learn more at https://www.ericaziel.com

04:30 - Understand what your pelvic floor actually is 08:42 Myth Busting: Incontinence and Pelvic Floor Issues 10:28 The Kegel Controversy 15:02 The Importance of Breath in Pelvic Health 21:58 Hip Tightness and Its Connection to the Pelvic Floor 25:25 Learning a New Language: Pelvic Floor Awareness

✨ In this episode, you'll learn: • Why incontinence is common but not normal • What the pelvic floor actually is (and how big it really is) • Why Kegels often don't work—and can make things worse • How breath and the pelvic floor work together • The connection between hips, back pain, and pelvic floor dysfunction • Why you shouldn't feel this work "burn" • How to create long-term change with patience and awareness

Core Rehab – Step-by-step pelvic floor, breath & deep core training 👉 https://www.ericaziel.com/core-rehab

Instructor Training: Core Athletica Movement Specialist & Prenatal Exercise Specialist 100% online | Open to instructors and non-instructors 👉 https://www.ericaziel.com/instructors

Follow Erica on Instagram 👉 https://www.instagram.com/ericaziel

Learn how nervous system regulation impacts energy, pain, posture, stress, pregnancy, and healing. Erica Ziel interviews Dr. Veronica Schiltz on gentle, nervous system–focused chiropractic care and long-term wellness.

00:00 – Welcome & why nervous system regulation matters more than ever 03:30 – What nervous system–focused chiropractic care really means 07:45 – How chronic stress, pregnancy, and life experiences shape the nervous system 12:40 – Why gentle care is often more effective than force 17:20 – Understanding nervous system scans & what they reveal 22:30 – Posture as a reflection of nervous system health 27:15 – Why "doing everything right" still leads to exhaustion 33:10 – Survival mode vs. true regulation 40:00 – How a regulated mom impacts babies, kids, and the whole household 47:00 – Honoring the body instead of criticizing it 52:30 – Healing timelines, patience, and long-term nervous system support 56:30 – Final thoughts & where to learn more

Transcript/Blog/Video: https://www.ericaziel.com/blog/325

Dr. Veronica Shiltz Haven Health Chiropractic: https://havenhealthchiropractic.com/

Haven Health on IG https://www.instagram.com/havenhealthchiropractic

Find a PX Doc near you: https://pxdocs.com/

my Core Rehab Program: https://www.ericaziel.com/core-rehab

my Prenatal Knocked-Up Fitness program: https://knocked-upfitness.com/

Reach out me on IG https://www.instagram.com/ericaziel/