Advertise on podcast: 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: • 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: How to become more present in everyday life Why women struggle with burnout and overwhelm The connection between emotions, fascia, and the nervous system How intuition speaks through the body The importance of rest, boundaries, and slowing down Emotional healing and nervous system support Why the little daily habits matter most 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: Gold Soul Therapy Website 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: The connection between hormones (estrogen + progesterone) and skin health How stress, toxins, and histamines show up on your skin Why topicals alone don't fix the problem The role of nutrition, protein, and blood sugar in glowing skin The truth about sunscreen, sun exposure, and vitamin D 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: The gap between conventional and functional medicine Why symptoms are signals—not problems How to advocate for your health The importance of trusting your intuition 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: Johanna's story and healing journey with alopecia why hair loss is often a symptom, not the root issue autoimmune alopecia vs. other types of hair loss postpartum hair loss and when to look deeper menopause, midlife, and thinning hair the role of stress, diet, lifestyle, and nutrient status why personalized support matters common blind spots women may miss when trying to regrow hair Links & Resources Learn more about Johanna Dahlman at Alopecia Angel About Johanna / Alopecia Angel Explore Erica Ziel's programs Core Rehab Program 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: Core Rehab Program: www.corerehabprogram.com Knocked-Up Fitness Prenatal Program: https://knocked-upfitness.com Erica Ziel: https://www.ericaziel.com 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