The Core Connections Podcast With Erica Ziel

I'm THRILLED to have today's guest back on the podcast!   I sat down with Holly Bertone—certified health coach, speaker, and author—to dive into the truth about lasting weight loss.   This isn't just an episode about shedding pounds; it's about breaking free from diet culture, understanding the root causes of emotional eating, and creating sustainable habits with science, self-awareness, and empowerment.   If you've ever felt stuck in the endless cycle of dieting, frustrated with a lack of results, or unsure how to create lasting change, this episode will inspire and equip you to rewrite your story. Holly shares her top insights into what diets miss, practical strategies for overcoming mindset blocks, and even how to reset your relationship with food.   Here's the best part: Holly knows firsthand how challenging it is to overcome the noise of diet culture. But through her own journey, personal challenges, and passion for helping others, she's developed a framework that transforms how we think about weight loss—without the gimmicks or quick fixes.   Click play to hear all of this and:   (00:01:01) Holly's inspiring transition from the FBI to holistic health coaching and her mission to help women reclaim their health.   (00:04:06) Discover why 92% of diets fail and how breaking the cycle of dieting can lead to lasting health.   (00:06:15) Learn how shifting your mindset around food can help create sustainable health habits.   (00:10:49) Holly's personal journey with food and stress and how it shapes her approach to wellness.   (00:11:38) Introducing the ROCKY framework for overcoming emotional eating and building lasting habits.   (00:15:17) Simple techniques to raise awareness of food triggers and break the cycle of emotional eating.   (00:17:57) How nourishing foods and self-responsibility can help stop emotional eating.   (00:22:45) The truth about intermittent fasting and how to align eating with your body's natural signals.   (00:26:33) Discover how managing stress and reducing inflammation can improve your health journey.   (00:30:33) How understanding and tapping into your nervous system can unlock better health.   (00:34:51) Techniques for calming your nervous system and boosting mental and physical well-being.   (00:36:57) Strategies for breaking free from emotional eating patterns and improving metabolic health.   (00:39:08) Why patience is key to lasting health change and avoiding quick-fix results.   (00:41:10) Prioritizing your health to inspire positive changes in those around you.   Listen to Related Episodes: She Aligns the Body, Starting with the Feet Neurofascial System: What Do Your Emotions Have To Do With Your Health? Uncover Your Covert Weight Loss Block (Using FBI-Inspired Tactics)   Connect With Holly Bertone: Instagram: @holly.bertone Website: https://pinkfortitude.mykajabi.com/your-comeback-coach   For full show notes, visit https://www.ericaziel.com/blog/322

The journey through pregnancy and postpartum recovery is deeply personal for me…My career is dedicated to helping prenatal and postpartum women heal their bodies and feel empowered.   I KNEW the pain and dysfunction many believed were inevitable during this time didn't have to happen—and that's what drives me to educate and support women on this transformative journey!   I had the pleasure of sitting down with Julia Kim, a licensed marriage and family therapist. This conversation is a must-listen for new moms, moms-to-be, or anyone supporting someone through this period of change and growth.   Julia shares insightful guidance on navigating the emotional challenges of postpartum recovery, practical tools for managing anxiety, and the importance of creating a strong support system.   We'll explore how healing is about so much more than the physical—it's also about emotional well-being and learning to prioritize yourself while embracing the joys and demands of motherhood.   (Spoiler alert: You don't have to navigate this alone!)   Click play to hear all of this and:   (00:00:33) The personal journey that inspired Julie to create a postpartum retreat and transform the postpartum experience for new moms.   (00:03:44) The #1 struggle new moms face after childbirth and Julie's essential advice to overcome it.   (00:06:24) How proper recovery care can alleviate the physical and mental toll of postpartum—and why sleep is non-negotiable.   (00:09:42) Julie's candid experience with DMER and how she navigated mom guilt to prioritize her well-being.   (00:13:31) Natural ways to ease the emotional intensity of D-MER.   (00:16:20) How South Korean postpartum traditions influenced Julie's evidence-based approach to recovery and preparation at her retreat.   (00:19:48) Why preparing for postpartum during pregnancy is the game-changer most parents overlook.   (00:22:42) The transformative role of pelvic floor therapy in postpartum recovery and why understanding your body is empowering.   (00:24:37) The truth about movement in the first six weeks postpartum—and why it's more crucial than ever for healing and strength.   (00:28:20) What causes “pregnancy gait” for postpartum moms and how therapeutic movement can bring your body back into balance.   (00:30:48) The surprising impact of smartwatches and EMFs on women's health–especially for postpartum moms.   (00:34:33) How embracing innovation and staying on the cutting edge can transform your approach.   (00:35:53) Learn the crucial role of partners in postpartum recovery and why building strong support systems can make all the difference.   Connect with Julia Kim: Instagram Sanu Postpartum Retreat  

She's worked on creating life-changing educational tools (think: homeopathy curriculum for moms).   Paola Brown, a passionate advocate for natural health and generational wellness, has found success with homeopathy because of one singular philosophy: true health starts in the home.   Homeopathy uses highly diluted natural substances to trigger the body's innate ability to heal itself. It focuses on treating the root cause of illness rather than suppressing symptoms. But here's the catch: it's not as mainstream as modern medicine, and many people don't know where to start.   This is exactly why I knew I had to bring her on the show. In this episode, Paola shares her personal journey from battling chronic autoimmune diseases to thriving with homeopathy, why empowering families with this knowledge is so vital, and how you can take simple steps to “ditch the drugs” and embrace natural healing for yourself and your loved ones.   Click >>PLAY

Have you ever had something, someone, or even just a conversation light a FIRE in you?   It's as if every nerve in your being is telling you, ‘Hey, this might be the missing piece you've been looking for that you need to try now—okay?'   Well, as a functional medicine practitioner, the insight and transformation that feeling can bring is pure magic.   So, if you're ready to be part of a conversation that's all about pain management, reducing stress, and the beautiful way acupuncture can support your body, then you simply can't miss this episode with Director of Clinical Operations at VUIM Clinic, Dr. Haley Parker.   Click play to hear all of this and…   (00:00:39) Introduction of Dr. Haley and her journey to becoming an acupuncturist.   (00:03:26) How acupuncture works and its effects on the body's healing processes.   (00:06:31) How acupuncture can help retrain the brain and nervous system specifically with fear of movement.   (00:10:23) The impact of modern lifestyle on health and body imbalances.   (00:11:21) How stress affects digestion and overall health.   (00:15:01) Dr. Haley's perspective on smart watches and their potential impact on health.   (00:20:36) The benefits of acupuncture for pregnancy and postpartum recovery.   (00:26:17) Using acupuncture to address infertility and support the overall wellness of both partners in a relationship.   (00:28:52) A natural alternative to botox.   (00:31:21) Dr. Haley's perspective on beauty and anti-aging.   (00:32:51) How acupuncture helps with pelvic floor health, incontinence, and enhancing pelvic floor function.   (00:36:57) The concept of Yin and Yang in Chinese medicine.   (00:39:55) How often should you be getting acupuncture treatments.   (00:42:12) Teaching acupuncture practitioners and the growing field of integrative medicine.   For full show notes, visit ericaziel.com/blog/319

Welcome to your deep dive into body alignment.   Oh yes, today, this conversation starts with the feet, but more importantly…   It explores how everything in the body is integrated, working together to create stability and power.   (Can you tell that I lo(ooo)ve talking about functional movement?)   Joining me today is none other than Dr. Emily Splichal, a podiatrist and movement specialist with a passion for helping people connect with their bodies. We're talking all about how foot mechanics impact your entire body and sharing insight on one of our favorite topics...FACIA.   We're also getting into how sensory stimulation can wake up the nervous system in the feet and hands (Emily is so passionate about this that she designed her Naboso products to support this connection).   Dr. Emily's approach? It's right up my alley—practical, insightful, and incredibly empowering. I have no doubt you're going to love this conversation as much as I did!   Click play to hear all of this and:   (00:02:11) Introduction to Dr. Emily's career as a functional podiatrist and human movement specialist.   (00:05:48) How pregnancy and postpartum hormonal shifts affect foot posture, gait, pelvic alignment, and overall movement patterns.   (00:10:00) The link between lower back pain, foot stability, and how foot-pelvic floor coordination impacts posture and movement.   (00:13:40) The importance of relaxing into your body.   (00:16:28) The power of tactile feedback from the feet.   (00:21:55) Dr. Emily's guidance on introducing sensory feedback safely using specialized tools to awaken nerves in the feet.   (00:24:30) How to improve foot arches and core stability.   (00:28:12) The connection between fascia, foot function, pelvic floor, diaphragm, and movement for whole-body integration.   (00:36:43) The mindset shift you need to make to develop new patterns for better physical alignment and relaxation.   (00:38:50) How Naboso products stimulate the nervous system and help create new neural pathways for better movement.   (00:44:13) Why Naboso technology's use of textured surfaces to enhance sensory input and brain engagement.   (00:47:48) Seeing movement as a personal journey of exploration, with new insights emerging as readiness and experience grow.   (00:50:54) Dr. Emily's upcoming book Sensory Sapiens, focuses on sensory movement and how it supports lifelong mobility and longevity.   Resources mentioned: Naboso Neuro Ball Naboso Mats Postpartum Core Workout with the Naboso Neuro Ball   Connect with Dr. Emily Splichal: Dr. Emily's Instagram: https://www.instagram.com/thefunctionalfootdoc Naboso's Instagram: https://www.instagram.com/naboso_technology Website: https://www.dremilysplichal.com   For full show notes, visit https://www.ericaziel.com/blog/318

Ready to learn what I've been up to, how it impacts you, and what it means for the future of fitness as I share personal insights from my podcast break? GOOD.   As exciting, raw, and eye-opening as these conversations can be, I record them so you can learn from the lessons I had to teach myself—the wins, the setbacks, and everything in between.   In this episode, I'm taking you behind the scenes of building instructor training programs as I reflect on the often-overlooked realities of pelvic floor health and share how I'm redefining holistic fitness education.   If you're interested in learning more about your body—whether you're a student, pursuing personal training, or building a full-time career—this episode is packed with insights, honest reflections, and actionable takeaways to help you deepen your connection with your body and reach your goals. I hope it serves you well.   Click play to hear all of this and…   (00:00:47) Why I took a podcast break and how it sparked new perspectives.   (00:02:58) Developing MY online and in-person instructor training courses.   (00:07:12) Women interested in pursuing part-time or full-time fitness careers and the need for training beyond outdated fitness practices.   (00:11:18) A simple tip you can incorporate into your movement practice to connect your brain to your body.   (00:12:03) The structure of the deep core and the interconnectedness of it all.   (00:12:57) The symptoms an overly tight pelvis can cause.   (00:14:37) The importance of breathwork in unlocking optimal core and pelvic floor function.   (00:16:12) The approach to movement that will get you deeper connections and greater results.   (00:17:27) The value of in-person work to develop body awareness overtime.   (00:19:06) Tactile cues, like using a soft ball, to retrain movement patterns and change biomechanics.   (00:23:56) Teen athlete injuries, such as non-contact ACL tears, are preventable with better stability training.   (00:25:10) The importance of slowing down to strengthen the deep core and calm the nervous system for better movement.   (00:27:52) The difference between belly breathing and diaphragmatic breathing.   (00:33:15) The next comprehensive instructor training program I'm creating.    For full show notes, visit: https://www.ericaziel.com/blog/317   Other resources mentioned in this episode: Core Rehab Program: https://corerehabprogram.com Soft Exercise Ball: https://erica-ziel.myshopify.com/products/9inch-soft-exercise-ball Instructor Training Courses: https://www.coreathletica.com/instructor-courses Grab your Free Pelvic Floor Guide for my tips on breathwork, core connection, and strengthening the pelvic floor: https://www.ericaziel.com/pelvicfloor

Movement Observation: Tight hamstrings are often a result of weakness, not strength.   Lemme explain—better yet—lemme give you an example…   When you get done with a long run or walk, your hamstrings feel incredibly tight. You might think it's because they're strong, but oftentimes this tightness is due to weakness in the hamstrings, which are compensating to keep your pelvis stable and your body upright.   Now, I've been working with many clients who experience low back pain and pelvic floor issues, and I noticed a common pattern that weak hamstrings lead to tightness and imbalance. So, today, I'm sharing these observations with you!   In this episode, you'll learn how you can relieve tight hamstrings through strengthening, improve your pelvic stability, and how to incorporate hamstring activation into your daily workouts.   Click play to hear all of this and…   (00:01:35) What I have noticed in my clients working to get out of pain.   (00:02:10) Debunking the myth that tight hamstrings are strong.   (00:04:39) How tight hamstrings can disrupt overall body alignment.   (00:05:18) The connection between hamstrings and pelvic floor function.   (00:08:54) Guiding you through movements for waking up your hamstrings and tips to make them stronger, faster.   (00:21:06) Trust your body with where it's at today to get you to where you want to go.   For full show notes, visit https://www.ericaziel.com/blog/316   After listening, check out this episode, Why Do Your Feet Hurt? How to Stop Foot Pain in Its Tracks, by clicking >>HERE

Do you ever go to move and notice your body resisting the movement?   Almost like your body put the brakes on and was like, “Woooah, I don't know if I like this movement.”   Let me tell you why this is happening: your past experiences are shaping your reality or what you believe to be true. It's your body's way of protecting you from the pain you are afraid of (even if you're not experiencing any pain!) This anticipatory reaction can keep you stuck in a cycle of fear and limited movement which could result in MORE pain.   Understanding this can take you from pumping the breaks to cruising down the highway with confidence.   In this episode, you'll learn how to recognize and release fear-based movement patterns, use breath to initiate safe and effective movements, and build a consistent practice that fosters trust and reduces pain.   Click play to hear all of this and…   (00:01:59) How past experiences are holding us back from getting the results we want.   (00:03:20) What causes the body to resist movement.   (00:05:07) How to overcome fear from movement and build trust with your body.   (00:06:38) Why the "no pain, no gain" mentality needs to go.   (00:07:57) The overall objective of moving our bodies.   (00:11:01) Ways to improve breath, relax the body, and train the brain and nervous system.   (00:13:12) The keys to making improvements with your movement and achieving lasting results.   (00:16:41) How to stay pain-free and enjoy life's activities.   For full show notes, visit: https://www.ericaziel.com/blog/315   After listening, download my free  Pelvic Floor Guide to learn my foundational healing movements by clicking >>HERE

Have you ever wondered what truly drives your child's health and wellness? (like using integrative strategies over conventional?)   Because I have…   In fact, that's just one of the many, MANY reasons I couldn't wait to have this conversation with Dr. Elisa Song, creator of Healthy Kids, Happy Kids. Because when I say Dr. Song has transformed the landscape of pediatric health… well, just wait until you listen.   But that's not all. In this episode, you'll learn about the importance of gut health, how to support your child's immune system naturally, and the critical role of the vagus nerve in overall well-being.   Click play to hear all of this and…   (00:04:39) The importance of addressing root causes beyond conventional treatments.   (00:06:17) The rising health issues among children and teens and how integrative approaches can create long-term wellness.   (00:07:54) How modern lifestyles are increasing the prevalence of chronic conditions.   (00:10:28) How the microbiome influences immunity and brain development and the crucial role of gut health in children's overall wellness.   (00:13:26) How antibiotics impact the microbiome and the long-term health risks associated with overuse.   (00:17:34) Strategies for restoring microbiome resilience knowing it's never too late to improve gut health.   (00:21:12) How to choose the right probiotic supplements and create a supportive environment for gut health.   (00:26:31) Natural alternatives to antibiotics for common childhood ailments.   (00:28:32) What are effective natural treatments for ear infections and how to know when antibiotics are necessary.   (00:33:31) The most important questions to ask your doctor before you start taking antibiotics.   (00:35:09) The connection between the microbiome and mental health.   (00:39:11) How environmental factors impact children's health.   (00:41:56) Ways to calm the vagus nerve and shift from fight-or-flight to a state of relaxation and healing.   (00:46:47) Dr. Elisa Song's advice on supporting mental health for teens and tweens.   (00:48:54) The benefits of removing gluten and processed foods from children's diets.   (00:54:04) The importance of educating kids about health decisions to empower them with knowledge and promote lifelong wellness.   For full show notes, visit: https://www.ericaziel.com/blog/314

Can I be real with you for a moment? I mean, you listen to the podcast already so I know you and I are virtual friends.   Okay, here I go: I'd rather nourish my body from within than rely on quick-fix solutions that don't last.   And that's the kind of lasting wellness that I wish for you, too.   In this episode, Dr. William Davis and I had a conversation about how transforming your diet and gut health can lead to radiant skin and overall better health so you can feel and look your best every day.   Click play to hear all of this and…   (00:03:46) How an unexpected lesson from Dr. Davis' mother's sudden cardiac death lead him to question traditional heart disease treatments.   (00:06:16) The misleading health advice on fats and the real drivers of heart disease.   (00:09:07) Why cholesterol isn't a reliable indicator of heart disease.   (00:13:06) The critical role of cholesterol in brain function and hormone production, and the adverse effects of the "cut your fat" message.   (00:15:57) Connecting gut health to skin health and the impact diet has on collagen synthesis and overall skin quality.   (00:22:24) What microbial strains are best for boosting collagen and reversing signs of aging.   (00:25:26) How fermented foods can improve gut health.   (00:28:11) The benefits of combining specific nutrients like collagen and hyaluronic acid for enhanced skin health and reduced waist size.   (00:32:33) How hormones support gut health and help maintain muscle mass and bone strength.   (00:33:42) Why standard probiotics are often ineffective in treating SIBO.   (00:37:52) How to ferment foods at home.   (00:41:53) The benefits of oxytocin physically, emotionally, and at a cellular level.   (00:46:39) How to naturally improve vaginal moisture.   (00:50:00) The role hyaluronic acid plays in uterine and vaginal health.   (00:51:39) How the consumption of organ meats contributes to tissue health, gut healing, and overall wellness.   For full show notes, visit: https://www.ericaziel.com/blog/313

This is going to be hard for you to hear…   Setbacks are invaluable opportunities for growth and development as you step towards success. (Yelling this from the rooftops!!)   As a pre and postnatal exercise specialist who helps women heal their bodies from pain and dysfunction, I gained so much perspective during this conversation with Sean-Michael Doty.   Whether you're an athlete pushing through challenges, recovering postpartum, or simply striving for a healthier lifestyle — this episode is for you.   In this episode, you'll learn practical tips for navigating setbacks, embracing resilience, and achieving success in your health and fitness journey.   Click play to hear all of this and…   [04:39] Sean's diverse experience in strength and conditioning and how he values setbacks in personal and professional growth.   [05:42] How embracing setbacks as opportunities can springboard success.   [09:55] How listening to your body can prevent further pain and injury, and what you can do instead during recovery periods.   [15:04] The dangers of overexercising and the importance of finding balance in your movement practice.   [18:21] The underestimated benefits of walking.   [22:58] How 10 minutes of movement a day can promote your results.   [25:42] Sean explains what an athlete mindset is and ways you can achieve it.   [29:59] The best ways to reach your long-term health goals.   [31:14] Do THIS to achieve your health goals.   [34:43] The one thing we all will experience on our journeys.   For full show notes, visit: https://www.ericaziel.com/blog/312  

Wanna know the most important element in healing a diagnosis or symptom?   … Acceptance.   … And then it's befriending it.   … And then it's communicating with it.   Here's the thing: I know (I know, I know) that acceptance FEELS very challenging… and that's why people resist it. But it's necessary.   And one of my favorite examples of this is Megan Evans, founder and creator of The MS Stage and The MS Stage Method.   When she was diagnosed with MS, she resisted accepting her diagnosis for 14 years. Then, she hit rock bottom. She decided to accept that MS was in her life so she could work with her diagnosis instead of fighting it.   Spoiler alert: Her symptoms became her superpower.   In this episode, you'll learn the importance of acceptance in healing, strategies for becoming friends with your diagnosis or symptoms, and practical tips for communicating with your body to facilitate healing.   Click play to hear all of this and…   (03:43) What Megan prioritized with her diagnosis of MS.   (06:38) How acceptance of Megan's diagnosis became pivotal in her healing journey.   (08:33) How to reframe your relationship with medication and injections.   (10:29) The importance of working with your body instead of working against it.   (15:39) Understanding how your body is communicating with you.   (17:53) Megan's perspective on not letting your diagnosis define you.   (20:18) The science behind cellular function and visualization techniques.   (22:39) Megan's prompt to start using visualization in your daily life when what you want isn't your current reality or you don't believe what you want is possible for you.   (28:12) Megan's explanation of symptoms being your superpower.   (34:47) Morning exercise to connect with your body and emotions.   (39:05) How music can influence cellular function and relaxation.   For full show notes, visit: https://www.ericaziel.com/blog/311

Harsh reality: Crunches are doing more harm than good.   That's not what you're used to hearing, is it?   But the good news is that there's a better way to strengthen your core. (Just like anything else with movement, eh?)   And because I truly (TRULY!) care about you and your well-being, I'm sharing all of the reasons why you should stop doing crunches.   Grab your coffee, it's about to get real...   Because, in this episode, you'll learn why traditional crunches can lead to pelvic floor dysfunction, back pain, neck pain, hip pain, and an imbalanced core and how to adopt a more effective approach to core training that promotes optimal function and overall health.   Click play to hear all this and...   [02:23] Why I don't like traditional crunches.   [05:17] Explaining all that is included in your core.   [06:14] The impact that a tucked pelvis can have on your core function.   [08:27] Addressing what is causing low back pain.   [09:13] Why the crunching movement leads to aches, pains, and dysfunction.   [10:14] How I teach functional flexion for your daily life.   [11:41] The problem with static planks.   [12:37] Breaking down the fundamentals of core training.   For full show notes, visit: https://www.ericaziel.com/blog/310

There's something we must do when healing postpartum.   Shift our mindset about movement and results.   Here's the deal: as new mothers, we find ourselves juggling countless responsibilities while neglecting our own well-being. That said, prioritizing movement postpartum is not about getting back in shape but rather reclaiming our strength, confidence, and sense of self.   Ok, so how do you do this?   That's what Amber Marker, founder of Declan + Crew and As You Are Cycle + Lagree Studio, broke down for us on the podcast.   In this episode, you'll hear our conversation – and lemme tell you, it was like talking to a long-lost sister. If you're in the season of navigating motherhood and striving to prioritize your physical and mental health, this episode is for you!   [04:16] How Amber went from elementary school teacher to opening a fitness studio.   [07:15] What it takes to start a small business.   [12:20] How Amber shifted her mindset towards movement postpartum.   [19:19] Understanding weight gain during pregnancy and postpartum.   [22:32] The impact social media has on mental health.   [26:15] The pivot Amber made to open her cycling and lagree studio.   [28:17] Amber's advice for embracing movement beyond calorie counting.   [33:17] How to visualize your health goals.   [38:09] The importance of giving yourself grace, embracing individual progress, and recognizing that "your best" looks different every day.   Want to join Core Rehab and have a postpartum healing program that helps you feel better than you did before you were pregnant? Click >>HERE

Can you imagine unraveling the mysteries of your health with just a simple genetic test?   (Yes, it IS possible!)   This actually happened to clients Dr. Ricardo Miranda (aka the “pioneer of MTHFR genetic mutation research” and CEO of MTHFRdoctors.com) has worked with.   But before Dr. Ricardo started revolutionizing genetic health, he had an interest in longevity and an understanding that our DNA is not our destiny.   Today, he uses the knowledge he gained to help individuals, especially women planning pregnancy, struggling with infertility, and dealing with hormonal imbalances.   In this episode, Dr. Ricardo Miranda so graciously shares with us his expertise on the MTHFR gene. He also lets us in on practical tips for optimizing health, along with his insights on detoxification, hormone activation, and gene expression.   Do you want an MTHFR Test Kit? You can head >>HERE

Ladies, her jaw was on the FLOOR. No back pain? After one Pilates session? It all started when I was in college, I became a certified Pilates instructor and witnessed how movement can heal the body... I then moved to California where I studied STOTT Pilates. It led me to create online courses, Knocked-Up Fitness, Core Rehab, and Core Studio, with my unique training techniques. It was something I knew was a definite need in the women's fitness industry. And I'll tell you what, opening my Pilates studio has shown women that back pain isn't normal and Pilates can change their lives. You deserve this, too. Living the life you love without pain holding you back – I believe Pilates is what can get you there in the shortest amount of time. In this episode, you'll learn how Pilates can prevent back pain, my movement tips for back pain relief, and how you can incorporate Pilates into your daily routine for a pain-free and active lifestyle. Click play to hear all of this and… [01:33] What I believe BEST relieves back pain. [02:27] The research findings on Pilates potential in preventing back surgery (and what the research is actually saying!). [06:07] What you need to focus on strengthening to alleviate back pain. [11:28] Why not all Pilates methods are created equal. [14:14] How to align your pelvic positioning for optimal deep core engagement. [17:58] The importance of breathwork to create space and release tension in the back. [20:28] My go-to technique to enhance the mind-body connection for expedited results. [24:44] What you need to know about Pilates impact on weightlifting. [30:05] My personal experience with clients overcoming back pain through Pilates to avoid back surgery. [31:43] The difference between mat and reformer Pilates. [33:43] The importance of modifying exercises to prevent exacerbating back pain. Ready to take action? I thought so! >>Click here

Are you ready to let go of fearful thoughts and approach life with bravery and courage? (yes or yesss?) Grab your drink of choice and settle in – the stories and insights shared on this episode just might change your life. In this episode, Gina Gallaun and I chat as she shares some of the real-life stories from women she interviewed around the world for her new book (Embrace Your Brave in 30 Days) that will inspire you to live boldly. [03:34] How Gina's journey from fear to courage led her to compile inspiring stories from women worldwide into a journal. [06:41] How Gina's brave decision to face her fears led her to a fulfilling life. [11:17] What's involved in practicing courage when making choices. [14:11] The story of Abbey finding purpose in a harsh ballet environment. [22:36] How Irena overcame childhood beliefs. [31:02] How Emily's resilience fostered physical activity in her stepsons. [36:45] Gina discovers Common themes Gina discovered through diverse stories. If you'd like to grab Gina's book, you can go to her website wavesandwords.org and use code “ERICA” for free shipping. You can also connect with her on Instagram @wavesandwordsinc. For complete show notes visit: https://www.ericaziel.com/blog/306

Real talk: Hormonal health and weight management may feel like an uphill battle...but do you believe it's possible for YOU? If not, it's time to start. And you can do this by looking at your symptoms (such as weight gain) not as a sign of betrayal from your body but rather your body trying to communicate with you.  In fact, this is exactly what Dr. Tabatha Barber, the incredibly talented and brilliant functional medicine doctor/podcaster/author, explained so beautifully during our discussion (which I'm so EXCITED to share with you.) In this episode, you'll learn how to optimize hormonal health (in a way that positively impacts your body and mind), the importance of fasting with gut health, and how overexercising is impacting your body. We also touch on the connection between the body and mind and how faith and spirituality may be the missing piece to achieving your health goals. For full show notes, visit: https://www.ericaziel.com/blog/305

If you've struggled with mental health and have experienced anxiety or depression during pregnancy or postpartum, this episode is for you.   I got reconnected with the magical, sensible human that is Dr. Dawn Kingston (if you haven't yet listened to our previous conversation, click >>HERE

Wanna know how to ENHANCE your health and well-being? Sauna sessions. Opening my new Pilates studio, led me to reflect on the vital role saunas played in my life like combating mold toxicity, improving cellular function, and optimizing my overall health and well-being. You might be thinking, ‘Ok, I've heard this before, but HOW… how can saunas truly improve our health and detoxify our bodies?' Lean in, this episode was made for you. I'm diving deep into everything you need to know about saunas. We will delve into the science behind effectively detoxifying our bodies with saunas, uncover the diverse benefits they offer, compare different sauna types, and discover how integrating additional therapies can make you feel rejuvenated, energized, and balanced...and detoxify your body safely and effectively that will improve your health symptoms. Click play to hear all of this and… [00:21] The important lesson I learned in 2023. [03:26] How saunaing helped detox my body while I was combating mold toxicity. [08:00] How toxin accumulation affects your health. [10:39] Is weight loss one of the many benefits of saunaing? [12:23] A story about 9/11 firefighters and dirty sweat towels that I will never forget. [15:09] Differences between high heat and far infrared saunas. [20:38] How red light therapy can replace antibiotics/steroids and treat health conditions such as asthma. [22:29] How to use red light therapy in your sauna sessions. [28:10] The impact chromo therapy can have on your well-being. [30:13] My recommendations on beginning sauna sessions and understanding why this process is more beneficial for your body. [37:46] The importance of supplementation and minerals in maximizing sauna benefits and supporting the detoxification of your body. [40:55] A final piece of sauna advice I want to leave you with. For complete show notes, visit: https://www.ericaziel.com/blog/303 Sources: Dr. Sam Berne, Red Light Therapy, https://www.drsamberne.com/the-healing-hue-of-red-light-therapy Clearlight, Chromotherapy, https://infraredsauna.com/blog/chromotherapy-sauna-benefits-color-light-chart Clearlight, Seasonal Affective Disorder, https://infraredsauna.com/blog/seasonal-affective-disorder-treatment-with-saunas  Clearlight, Red Light Therapy, https://infraredsauna.com/red-light-and-near-infrared-therapy 

I'm thrilled to share the latest episode of Core Connections with you! I had the pleasure of connecting with my dear friend and owner of vIVid Mobile IV, Amanda Kramme. Next week we'll be dropping an episode about ozempic® that I can't wait for you to hear.   I have been going to vIVid Mobile IV for a little over a year and have been experiencing the amazing and rejuvenating benefits on my body and mind.   Amanda describes IV therapy as akin to the familiar concept of heading to the hospital or urgent care for a rejuvenating banana bag when you're feeling under the weather. That process is now being brought into clinics and homes.   She highlights the absorption rate of nutrients with IV therapy is at nearly 100% compared to the supplements you would grab at your local drugstore with a mere 5-30% absorption rate (depending on gut functionality). This means that you are going to experience the full benefits of IV therapy without the hassle of urgent care or the ER.   Sidenote: you'll DEFINITELY want to listen in to discover the secrets of NAD (hailed as the fountain of youth by Amanda) and its transformative effects on the body at a cellular level.   She delves into what might hinder you from fully embracing the benefits of IV therapy and shares her recommendations to prepare your body for maximum results.   This is a tool that I wish I had access to in 2018 when I was recovering from mold toxicity, so knew I had to open this conversation with the hopes of helping you heal your body and feel your absolute best.   If any of this information regarding IV therapy resonates with you or piques your interest, be sure to tune in to this episode for tips and advice on supporting your body and enhancing your overall well-being.   Key Moments:   [03:17] An explanation of IV therapy and how it can revolutionize your health journey.   [04:45] Uncovering the benefits of IV therapy that will boost the function of your body and mind.   [07:43] The power of Vitamin C for immune function to ensure your body is prepared for prevention or recovery.   [12:41] How IV therapy can combat sluggish cellular function caused by toxicity.   [16:28] Understanding NAD and uncovering why opting for it in IV form might just be the key to unlocking a rejuvenated, youthful version of yourself.   [21:56] My personal experiences of taking NAD and the effects I noticed with my body.   [25:09] Amanda's powerful message for those considering IV therapy.   For complete show notes for this episode, visit: https://www.ericaziel.com/blog/301

“Erica, what are the best exercises for your abs after having a C-Section?”   Ahh, a question I've gotten countless times since I started Knocked-Up Fitness in 2012.   And this might come as a surprise…but the answer doesn't have to do with your abs. In fact, depending on where you're at, strengthening your abs post C-Section starts with understanding how to heal scar tissue (meaning increasing blood flow to the lower portion of the deep core).   Now you might be thinking… ‘but how do I even get started getting rid of the numb feeling, or better yet, how do I get my abs back to the way they were pre-c-section?'   I got you. In this episode, I'm sharing my advice for getting feeling back in your scar, insight into the pelvic floor's role in strengthening your deep core, and my favorite movements for improving the function of the c-section scar and strengthening abs.   Click play to hear all of this and…   [00:49] The question I got asked about post-C-section abdominal challenges.   [02:41] Why traditional approaches to ab exercises hinder healing post-C-section.   [03:34] The understanding of fascia's role in the deep core (and the body).   [05:27] The connection between the pelvic floor and deep core for effective core strengthening.   [07:16] How relaxing and releasing your body will make you stronger.   [11:09] Manual Techniques and gentle massage to awaken the core through breathwork.   [15:50] The movements I recommend to improve scar function and strengthen the abs (aka deep core).   [18:46] How to prepare for a C-section to enhance postpartum recovery.   [21:22] The role digestion and nutrition have on core strength.   Wanna have a daily workout schedule to stay active during pregnancy? Safely and effectively strengthen your deep core with my Knocked-Up Fitness Membership.   For full show notes; visit: https://www.ericaziel.com/blog/300

She got food poisoning… which triggered autoimmune conditions. She went looking for answers through conventional medicine… and got none. She learned how to reverse chronic illness symptoms through natural medicine… and was completely off medications within 6 months. And ALL Dr. Setare Taabodi had to do was find the root cause of her symptoms. What does this have to do with the lymphatic systems? Lemme explain… There are over 600 lymph nodes in the body that protect us from pathogens and toxins from traveling to other places in the body and potentially cause worsening symptoms. Our lymphatic systems are overburdened from toxins in the environment and humans don't move as much as we used to. In this episode, Setare shares how she has improved the lymphatic system in her body for natural detoxification, better digestion, and immune system support. Click play to hear all of this and… [02:17] The events that led Dr. Setare Taabodi to find her passion for holistic and integrative medicine. [04:51] How one health incident can have a cascade effect on your health without you even knowing it. [08:08] Why the lymphatic system is important for our health and wellness. [09:58] The #1 tactic Setare uses to stimulate the lymphatic system. [11:22] The impact rebounding can have on the pelvic floor and deep core function. [17:36] How rebounding can improve constipation for regular bowel movements. [19:21] What foods lead to constipation and what foods should you add to your diet to better digestive function. [25:36] What you can start doing today to become healthier in a world that is hard to be healthy in. For full show notes; visit: https://www.ericaziel.com/blog/299 Dr. Setare Taabodi is a board-certified family nurse practitioner and a natural medicine health consultant. After suffering from POTS, digestive issues, and multiple autoimmune conditions, she was able to heal herself naturally with nutrition and herbal medicine. She now helps people all around the world reclaim their health and reverse their chronic health conditions.

Wanna know how to better your resistance to illness?   Boost your immunity.   As a mom of three, boosting and supporting your immune system will help you maintain your overall well-being, allowing you to be more resilient against common illnesses.   You might be thinking, ‘I've tried everything, so WHAT… what am I missing to keep my household free of sickness?'   Lean in, this episode was made for you.   I'm diving deep into five tried and true ways to boost and support immunity.   Through getting outside, regular movement, quality sleep, sauna sessions, and balanced nutrition you can optimize your health…and boost your immune function that will protect against getting sick during the colder months.   Click play to hear all of this and…   [02:37] The importance of getting outside for fresh air and sunlight in the colder months.   [07:06] How movement enhances the lymphatic system and the role the lymphatic system has in immunity.   [09:46] The importance of getting quality sleep to support your body's recovery process.   [11:02] Why I recommend using an infrared sauna to detox your body to rejuvenate your cells and support your well-being.   [14:20] How sugar and nutrition are impacting your immune system.   [16:57] What supplements you should be taking to boost immunity.   [27:05] The biggest factor to boost immunity that most people forget about.   For complete show notes, visit: https://www.ericaziel.com/blog/298

‘Is coning during pregnancy normal?'   ‘Could I have prevented this? What exercises can I do to reduce this.'   ‘Why am I experiencing it this pregnancy after addressing it last pregnancy?'   These are the questions that came to the surface when Tenyka emailed me her question about her weak pelvic floor, coning, and pregnancy symptoms. After working with prenatal and postnatal women for over 20 years, I've realized what causes coning of the belly and how to manage it.   The thing is… when it comes to healing the body, it's never too late.   And releasing and relaxing the body is imperative as you progress through pregnancy.   In this episode, I'm sharing the exact advice and solution I would provide to someone who is like Tanika and experiencing coning during pregnancy after working postpartum to restrengthen their ore. I share information like this on our Knocked-Up Fitness monthly coaching calls and I knew it would be beneficial with you.   Click play to hear all of this and…   [01:06] The question I got asked about pregnancy symptoms after being pregnant and recovering postpartum previously.   [02:31] What is causing symptoms (incontinence, coning of the belly, weak pelvic floor) to arise during pregnancy.   [06:46] The importance of using your breath during your pregnancy workouts and daily movement during pregnancy.   [08:21] How to zip up from your pelvic floor through the top of your head to prevent peeing your pants when cough or sneeze.   [09:53] Why you can't fully prevent or stop all incontinence during pregnancy.   [11:10] An explanation of what is coning of the belly is, what it means, what leads to diastasis recti, and how you can you prevent diastasis recti.   [16:05] What you can do now if you are experiencing the same symptoms as Tenyka.   If you enjoyed this episode, I'd love to invite you to join me inside our Knocked-Up Fitness Membership where hundreds of women come together for questions like this, monthly group coaching calls, and a daily workout schedule to prepare your body for birth and delivery. (PLUS you'll get access to our Core Rehab Program to guide you through postpartum recovery). Learn more >>HERE.

Have you felt like you had no control of your hormones? Like no matter how much you try to do/learn/test/research things just... never get better. And even though this is common amongst women, it doesn't make it any less frustrating. Does it? And before anything else, I want you to know that YOU are not the problem. But there are things you can do to optimize your hormones – which is why I had to bring Dr. Stephanie Gray (someone who I've personally worked with) on the show to share her approach and advice on how to overcome these obstacles. I hope this episode empowers and motivates you to take control of your hormone health to live the life you so greatly deserve. Click play to hear all of this and... [03:35] The lesson Stephanie learned from overcoming her own health scare and infertility struggles. [07:44] The definition of hormones, their impact on the body, and how to balance hormonal emotions. [11:57] Stephanie's recommended tools to track your hormones. [13:37] Three things you need to address before you undergo hormone replacement therapy. [19:29] The impact mold toxicity can have on your hormones and what I learned through detoxing my body from mold. [23:53] An explanation of what each hormone is responsible for in the body.  [26:38] How to start hormone replacement therapy during perimenopause.  [30:20] The importance of continuously testing hormones during the process of balancing hormones. [31:41] The difference between natural hormones and synthetic hormones and which type Stephanie recommends. [35:32] What women with hysterectomies need to know about hormone replacement therapy. [39:16] The role hormones have on your longevity and quality of life as you get older. [39:16] The role hormones have on your longevity and quality of life as you get older. [48:54] How much protein should women be consuming for weight loss and the impact protein has on the functionality of your body. [56:08] The #1 expert advice Stephanie wants you to know about hormonal replacement therapy. For full show notes; visit: https://www.ericaziel.com/blog/296 Stephanie Gray, a prominent functional medicine provider, specializes in helping mid-life women reclaim their vitality by restoring optimal hormone levels. Known for her expertise in making hormone replacement therapy both safe and alluring, she is also an Amazon best-selling author, host of the Your Longevity Blueprint podcast, and the co-founder of Your Longevity Blueprint Nutraceuticals, as well as the Integrative Health and Hormone Clinic alongside her husband, Eric.

Do you ever fear the loss of height as you age? If so, you're not alone. Losing inches can make you feel…well, helpless. But, I often hear women say that they are told that shrinking is a NORMAL and UNCONTROLLABLE part of getting older in age… And I don't think that's the case. So, what is? People are unaware of what is causing them to lose inches in their height – the things that they are doing daily that encourage height loss, and what habits they should be creating instead. As a result…  People are stuck thinking there is nothing they can do to combat or reverse the inches that they are losing. They believe that they are helpless in preventing height loss because they don't know the steps they can take to seize control of their bone health and preserve their stature. But don't fear, my friend – today I'm sharing my expert insights and practical tips to help you regain control and work towards preserving your height as you age. When you're done listening, you'll be well on your way to achieving a taller, healthier you and supporting your bone health. Click play to hear all of this and... [01:04] My personal experience of shocking doctors by helping clients get taller. [03:19] How bone density testing can empower you to take proactive measures in maintaining your bone health and addressing any height loss concerns. [05:05] The impact calcium has on bone health and ways you can support your bones from a fascial perspective. [09:21] The one cue you can practice throughout your day to prevent loss of height by stimulating your fascial system and creating strength and stability around your spinal column. [14:11] Two movements you should be doing daily to lengthen through the spine. [22:54] The most important aspect I have learned when it comes to bone health. (PS Wanna get your hands on high-quality supplements to support your bone health? Check out my CollagenBoost and Liposomal Vitamin C to support your collagen synthesis >>HEREFor full show notes; visit: https://www.ericaziel.com/blog/295

"Connective tissue connects everything..." That's what functional medicine doctor and Connective Detective (coined from his wife) continued to say as I asked him questions about hypermobility, related conditions, and solutions. The answer to a functional body isn't isolation... It is in the interconnectedness of all aspects of our well-being. You see, when you are able to support the fascia that weaves through your body, you are able to manage hypermobility to promote better health.  And honestly, I've never met anyone that is working to bridge the gap between connective tissue and chronic health issues like Dr. Aaron Hartman. In this episode, Aaron shares his insights so you all can heal and live the vibrant life you deserve! Click play to hear all of this and… [03:30] How connective tissue plays a critical role in hypermobility and the functionality of your body. [06:29] The interconnection between connective tissue, gut health, and hypermobility and ways to support your digestion. [10:45] Illnesses that are associated with hypermoblity.  [16:03] The spectrum of hypermobilty. [22:17] The importance of muscular strength, core stability, and knowing one's body limits as children are growing into their bodies. [24:45] Nutrition recommendations for managing hypermobility and related issues. [28:43] How to treat sleep apnea and how tongue ties impact breathing. [37:15] How much protein is needed for Ehlers-Danlos syndrome to support connective tissue. [44:26] The distinction between hypermobility and Ehlers-Danlos syndrome. For full show notes; visit: https://www.ericaziel.com/blog/294

Have you ever had a big dream that you've always wanted to achieve? You know, the ones that burn in your soul and linger in the back of your mind? The ones that push you to keep going because it's getting you closer to them being REALITY. I've recently experienced this. I am opening a Pilates Wellness studio in Ankeny, Iowa. An aspiration I've had since my days living in California... Many people have been wondering why it has taken me so long to make this dream a reality and the answer is simple: life's priorities. Raising my wonderful kids has been my primary focus...and I wouldn't have wanted it any other way. I'm so grateful to have the opportunity to teach and share my knowledge with all of you, whether it's been through my various programs, instructor training courses, or this podcast, I've been able to do it all while being a hands-on mom. Now that my kids growing older and more independent, it feels like the perfect time to embrace this dream I've held on to for 18 years. They say timing is everything, and I believe this is my moment. I'm a firm believer in hands-on learning (Hence why I haven't stopped working with clients in person.) I absolutely love experimenting with new cues and movements, and when I get to teach clients in person, it's a continuous process of learning, improving, and refining everything I do. I'll be honest, the way I teach is a little different than traditional Pilates. Can you blame me?! Pilates has been around for 100 years, it's only natural to adapt to new discoveries and understandings of the body. Which is why opening Core Athletica, my Pilates Wellness studio, is truly a dream come true. To have people experience the possibilities for their bodies through proper movement, detoxing, and education. I think sometimes the best way to chase your dreams is to keep them close to your heart. Would you agree? Press play now to hear more about: [02:34] The impact hands-on learning has had on my Pilates training to maximize my client's results [06:57] Similarities and differences between yoga and pilates. [10:13] How Pilates saved my body. [11:28] The explanation of Pilates being known to focus on the abs. [14:29] The explanation of how Pilates is not just for women and how men can benefit from it. [17:40] How long will it take to see and feel results from Pilates. [22:13] The importance of reminding ourselves how far we've come and not fixate on the results we're not seeing yet. [26:21] How Pialtes can help with weight loss. [28:08] Benefits of implementing Pilates into your movement practice. [29:50] The understanding that you don't have to be flexible or in shape to start your Pilates journey. [32:03] How I teach Pilates differently to improve the longevity of your body from the inside out. Want to join Core Athletica and be a part of a Pilates-infused wellness Studio that strengthens and detoxes your body? Click >>HERE

Do you ever feel like your family is always sick? In this episode with Jill Rowe, we didn't shy away from the hard conversations. Jill and I discussed chemical fragrances, air quality in schools, ways to boost children's immune function, and how sugar and dyes affect children's behavior, which are all related to the overall health of your children and yourself. Jill's parents have a combined 60+ years in public school education and saw firsthand how hard working in the public school system was. Instead, she became a speech therapist where she visited children in daycares and schools. Her heart would break seeing how unhealthy children were in these environments and as a speech therapist couldn't make progress with them because the child was not well.  She knew something was not right. One night she was scrolling on Facebook when she came across a recipe for elderberry syrup (and no, it's not the kind you put on pancakes). Despite cooking not being her thing, she saved the post that would change her life. How did it change her life, you ask? When she began to take it regularly, she stopped getting sick, stopped taking antibiotics, and stopped waiting for health issues to arise. She shared her new kitchen concoction and results with her Facebook community and they began demanding to get their hands on this elderberry syrup. Jill quickly realized that she wasn't alone. Other parents were tired of their children always being sick and trusted her with a solution. Rowe Casa Organics was created by pure accident, but it started out of concern for children being exposed to toxicity in their environments at such a young age. Do you know what is causing toxic environments? Jill and I have an open conversation about ways you can improve these environments that your children are spending hours a day in and how to educate children to be responsible for their health. Click play to hear all of this and:  [03:41] Jill's career path that accidentally led her to start Rowe Casa Organics. [12:00] Following your intuition and trusting that everything happens for a reason. [14:25] The importance of not using products with chemical fragrances in them. [17:34] How air quality in schools is suffering and why it matters for our overall health. [22:20] Ways you can improve air quality for your kids in school when you have little control of the environment. [26:09] How bleach is destroying children's fragile immune systems. [29:50] The impact hand sanitizer has on our body's microbiome. [36:46] How to boost children's immune system and immune function. [39:52] How sugar and dyes are affecting children's behavior and their health symptoms. [44:46] The importance of educating children on what they are putting in their bodies. [51:01] The importance of incorporating movement throughout your child's day so their mind, emotions, and bodies can operate better. More about Jill Rowe: Jill Rowe is the founder and co-owner of Rowe Casa Organics, a company that strives to provide the best, all-natural, and effective products to help others thrive and live healthier lifestyles. In 2017, Jill started to create all-natural remedies for her family of five and after sharing the effectiveness of these remedies with friends, the Rowes soon had cars lining up on their street to pick up products. Jill's health journey took a shift when she was diagnosed with breast cancer when she was 8.5 months pregnant and dove into research about natural health. Jill's unwavering commitment to health and education continues to resonate with a huge and ever-growing following. This passion and drive has blessed Rowe Casa Organics to fulfill over 1 million products worldwide. For complete show notes, visit: https://www.ericaziel.com/blog/292

Posture can be detrimental to your health and your body.   I don't say that to scare you or to add more to your to-do list or to be dramatic. I say that so you can bring awareness to your movement patterns and habits throughout your day to improve the longevity of your life.   I've been working in the fitness industry for over 20 years – closing diastasis recti, healing pelvic floor dysfunction, getting rid of back pain – and the commonality between pain and dysfunction in the body is how you are holding your body.   Click play to hear all of this and...   [02:30] The importance of creating space in your body to improve the way you feel on a daily basis and better the longevity of your health.   [05:22] How poor posture takes a toll on your body.   [14:47] How to shift your mindset around sitting and standing habits.   [19:20] Why good posture matters and tips you need to know to live a healthier life.   [23:54] The importance of bettering your lifestyle without quick fixes.   [25:07] What muscles in the body are tight and overworking due to poor posture and how to release and relax those areas.   [28:57] How improving your posture will help improve your breathing.   Want to join Core Rehab and learn unique training techniques to reclaim your energy, health, and confidence? Click >>HERE

How do you feel when you hear the term "movement"? I'm guessing that you feel one of two ways. Anxious thinking about changes as you're stepping outside of your comfort zone. Excited at the thought of progress and positive change. And either way is completely valid! There are numerous approaches to movement and exercise and you have to choose what works best for you and YOUR body. This is why Jen Chesnut (my podcast co-host the next few weeks) and I have created this 3-part series about creating space in your body, your mind, and your life (which has completely changed the lives of thousands of women!) In this episode, Jen and I share 4 ways to create space in your body to improve your strength through movement. And the best part? Even if you've never learned these techniques before, Jen and I break down exactly how to incorporate them into your movement practice. But we don't stop there. We also connect the dots on how movement can impact pain and injuries and also play a factor in the prevention of pain and injuries. (In fact, Jen and I both have experiences where incorrect exercise set us back!) Click >>PLAY

Ok, ok, so if you listened to my recent conversation with Kim (Episode 282: The System You Need for Toddler Sleep Training with Kim West), you might have asked yourself:  At what age should I start sleep training my child? In other words: what can I do now to help my baby sleep (and me) better? If that was your question, then this episode is for you, my friend. Grab a notebook or open a Google doc and get ready to take some notes as Kim shares her evidence-based ways to get your newborn AND you to sleep better. Click play now to hear Kim and I talk about: What age is ideal to start sleep training your child Setting realistic expectations for newborn sleep training Should you be co-sleeping or not If you'd like to get a copy of Kim's Gentle Newborn Sleep Guide, visit sleeplady.com/newbornsleepguide to order and receive special book bonuses. You can also follow Kim on Instagram at @thesleeplady and listen to her previous episode on the Core Connections Podcast about her sleep training system right >>HERE

Have you ever felt called to do something and – at the same time – saw the magnitude of what it can be? (But didn't exactly know what it was going to be?) That's how I felt in 2016 when I released Core Rehab... and then I discovered pelvic floor research was misunderstood. As I coached more postpartum women, I realized they were being told all kinds of inaccurate information. Click play to hear my interpretation of today's pelvic floor research and get a sneak peek into a very special project I'm hosting this year (hint: it may or may not be my very own instructor training and certification). Sign up to enroll in my course >>HERE

Taking the time to pause, take a step back, and reflect if your life is living in alignment with your values is not a simple task, my friend. But how do you decide what needs to take priority right now and not get overwhelmed or anxious when unexpected things come up? That's a question I have asked myself a countless number times. I recorded this episode to serve as a reminder to you and to myself – and lemme tell you, I needed it. As a mom of three (growing up way too fast) kids, my family is of the utmost importance to me right now and with some big projects coming up I discuss how I reflect on my current priorities so I can live my life in alignment with my values. If you're ready to embrace the ebb and flow of life, this episode is for you! Click play now to hear more about: [01:04] Next time you find yourself doing all of the things all of the time, try this. [03:14] How to reflect if you're living the life you want to be living. [07:39] How to organize your priorities. [10:05] Why I was inspired to record this episode. [13:11] What my priorities are over the next month For complete show notes, visit https://www.ericaziel.com/blog/286

In the last episode with Dr. Greenleaf, she explained what is causing your pelvic pain and how to relieve it without surgery or antibiotics because most of the time the site of the pain is rarely the source of the pain. (Didn't listen to the last episode? Click >>HERE

Have you ever felt pelvic pain and – at the same time – thought nothing of it? Have you believed that pelvic pain is just one of those things that women have to live with... even if it's preventing you from living a life that you love? I have heard these stories from women since I started my career over 20 years ago. In fact, I was propelled to learn more about the pelvic floor all because a 70-year-old woman stopped me on a walk with my newborn to tell me how her uterus fell out of her vagina and she had to basically be sewn shut. I didn't want that for myself. I didn't want that for other women. If you don't want this for yourself either and want to learn what is causing your pelvic pain and ways you can relieve it, then I'd love to invite you to click play and listen to this conversation with Dr. Betsy Greenleaf, the first board certified female urogynecologist in the United States. You'll learn: [05:43] What led Betsy to urogynecology [09:33] What causes pelvic pain [18:01] Insight on why the source of the pain is rarely what's causing the pain [20:19] Where to begin when experiencing pelvic floor or vaginal pain on only one side [27:02] When is a hysterectomy necessary [35:54] Non-surgical options to support your uterus  Betsy is hosting a virtual summit - Happy V@g!na Rally - where 40+ women's health experts (including me!) are going to be revealing proven ways to get your health, your vagina, and your sexy back. You can register to attend this free summit >>HERE

I think this episode should come with a warning: Do not listen unless you want practical tips on how to ride your bike without pain or discomfort. That's right – this episode is a conversation about bringing awareness to how you are holding and moving your body to make your bike rides more effective. (Spoiler: it starts at the pelvis) If you want to increase your endurance but are struggling to do so in a way that doesn't involve back, knee, or neck pain, you'll want to click play ASAP and hear this conversation about: [01:33] My biggest pet peeve with bikers [03:42] How to properly activate your core while biking [04:39] This adjustment will improve your upper back pain [06:44] Using your breath to increase endurance [07:48] You can't bike pain-free without talking about THIS [12:19]  Teaching your body how to move effectively [15:12] My thoughts on recumbent biking Click >>HERE

Have you found your toddler struggling to sleep? Perhaps they're staying up too late or wanting to sleep with you just one more time or wake you up in the middle of the night  – and not to mention you need sleep as well. You feel both exhausted from trying any and all recommendations and uncertain about what to try next...and are looking for a solution that can make the whole family happy and rested. If you're in this place – or perhaps you're going to have a toddler soon – then this episode with Kim West is exactly what you need. Click play right now to hear our conversation about sleep training toddlers, including: [05:40] Kim's development of her gentle sleep method  [11:09] The 3 types of sleeping methods you can use for your toddler [16:32] Why Kim's sleep training method is different (and successful) [18:04] Kim's top reasons an older child comes into bed with parents [23:10] What could be causing your child's restless leg syndrome  [28:29] Can kids get obstructed sleep apnea [30:29] Kim's step-by-step solution to help kids go to sleep on their own [37:19] How parents can handle their children when they wake up in the middle of the night [40:41] Kim's piece of advice for families struggling with bedtime If you want to learn more about Kim, you can follow her on Instagram at @thesleeplady. You can learn more about Kim's books at sleeplady.com/books For complete show notes, go to ericaziel.com/blog/282

I recently had a conversation with a woman who courageously shared with me that she had been diagnosed with breast cancer. As we were talking, she mentioned how she was still using a deodorant with aluminum and was needing to swap it out. That's the exact comment that made me feel called to record this episode. You'll hear me talk about the importance of mitigating aluminum in all products – because let me tell you, it is TOXIC to the body. But it's more than being aware of the dangers of aluminum, it's educating yourself on how to reduce aluminum in your body and learning ways to detoxify. If you're ready to reduce the toxic load in your body, this episode is for you! Click play now to hear more about: [00:58] The conversation that inspired this episode [02:10] Why your armpits smell [05:07] Ways to reduce aluminum in your body [06:40] Research connecting breast cancer to aluminum [09:04] The heavy metal test I run on all my private health coaching clients [11:23] How to move toxins out of cells [16:18] If your body isn't doing THIS you're recirculating toxins [17:14] Can you mitigate Herxheimer reactions? Have questions after listening to this episode? You can send me a DM on Instagram. For complete show notes, visit ericaziel.com/blog/281

When I started my career years ago, it came from the understanding that everything in the body is connected and that knowledge is power when it comes to getting your body out of pain. That's why I started this podcast – to educate others looking for answers. This episode is no different – it's a conversation I had with Dr. Meg Mill, a functional medicine practitioner who is passionate about helping people end headaches and migraines. It's actionable, it's educational, and no medication is required. We want to see your health thrive and not just survive. This episode isn't just about headache relief though – shocker, it's deeper than that. Meg gives you tactical advice that will significantly improve your health and longevity. If you're ready to get clear on the root cause of your headaches so that you can transform your life, grab something to take notes with and click play right now to hear: [02:52] The gap Meg saw in medical care [05:53] Differences between functional medicine and conventional medicine to decrease headaches [07:34] Common trends that cause headaches [09:01] Pain-stress cycle inducing headaches [13:01] Exercises impact on adrenal health  [15:20] Why slower movement promotes headache relief  [19:01] What foods trigger headaches [24:08] What is causing hormonal headaches and migraines [29:48] Why you still feel sluggish when your labs come back normal [34:18] Ways to improve detoxification of your liver naturally [37:01] One simple thing to improve migraines and headaches  If you'd like to connect further with Meg, visit helpmyheadaches.com to sign up for a free 8-Step Guide to Say Goodbye to Headaches Naturally. You can also follow Meg on Instagram at @drmegmill and listen to her podcast A Little Bit Healthier right >>HERE

This episode is more than what you think. Yes, it's tactical – but it also delivers a little tough love that you need to hear. I get honest with the fact that if you're experiencing joint popping in your movement practice it's a sign that you should stop doing that exercise. Let's cut to the chase – you're not going to make backward progress by not doing an exercise that isn't appropriate for your body right now. Joint popping is your body's way of telling you that something is misaligned. But there are a few things you can do to realign your body so you can get back to doing the movement that you love.  In this episode, I detailed WHAT causes joint popping and the one thing you need to do to avoid it all: create stability. (Creating stability in the body comes from incorporating fascia-focused movement. This allows you to naturally improve the alignment of your body.) If you want to know more about stopping your joints from popping and how I train my clients to get rid of knee, hip, and shoulder pain (and how you can do the same), click play. You'll hear:  [01:13] Why joint popping happens in the morning  [02:28] Why joint popping happens during exercise [03:39] How to avoid clicking of your knees, hips, and shoulders [08:35] The source of knee pain is rarely the knees [10:45] What is causing hip snapping syndrome [14:03] Two things you can do today to stop hip snapping syndrome [14:29] The mindset shift that will improve the way your body feels [15:47] Exercises to improve hip or knee popping with squats [19:30] Ways to stop your shoulder from popping [23:26] What you can take away from this episode For full show notes, visit ericaziel.com/blog/279

If you've listened to the Core Connections Podcast for awhile, you may remember an EMF conversation in 2021 where EMF expert R Blank talked about EMF protection, safer ways to use technology, and impacts EMF can have on our health. It's been two years since our last conversation and we're ready to dive in deeper into this topic – specifically on mitigating children's exposure to EMFs. I invited R back on the show to have an honest conversation about how to think about EMF protection and ways parents can better manage EMF exposure. If you're curious about protecting your children from EMF exposure or simply want to learn more about the effects of EMFs, >>click play

I gotta admit: the pelvic floor is involved in everything we do. When I sat down to record this episode about breathing into your diaphragm it was only natural that I started talking about the optimal pelvic floor function. So if you're ready to learn about the love triangle between your diaphragm, breath, and pelvic floor, click play now to hear: [01:55] Diaphragm breathing techniques and cues [04:44] My favorite tool to improve breathing into your diaphragm [06:50] The realization you need to make when teaching your body something new [10:00] Why you should slow down your movement [13:01] How to use your breath in your movement practice to connect with your pelvic floor [18:17] Remember this when life gets busy For full show notes, visit ericaziel.com/blog/277

You know those conversations that don't skip a beat – the ones that start with no small talk about the weather or introductions...just straight up facts?   Ladies, that's exactly the kind of conversation I had with Elizabeth King...and it was GOOD.   In fact, the very first question I asked Elizabeth was "What are your best tips for getting pregnant?"   Boosting your fertility can sound like a topic that is very tactical – take this supplement, eat this food, do this exercise – but with everything Elizabeth and I talked about, mindset played a profound roll within each point of conversation. So click play if you want to hear us talk about:   [03:22] Elizabeth's best tips for getting pregnant [06:23] What tests should you ask your doctor to run on you when trying to conceive [09:17] Practical guidance on getting pregnant after age 35 [12:58] What supplements will improve egg and sperm health [13:46] Why you should take folate over folic acid [21:36] What are the best fertility foods to eat when trying to get pregnant [30:30] What could be causing digestive issues after taking inflammatory foods out [32:00] How to seed cycle to support ovulation [34:57] The best type of exercise to boost fertility [48:30] How Elizabeth can help you get pregnant   I'm so grateful to Elizabeth for coming back on to my podcast – check out episode 192 for her first appearance on the Core Connections Podcast at ericaziel.com/blog/192 – and I hope our conversation serves you regardless of where you're at in your fertility journey.   Full podcast show notes can be found at: ericaziel.com/blog/276

Have you ever found yourself complaining about pain in your feet? Things like bunions? Squished toes? Even plantar fasciitis? If so, you're gonna want to click play on this podcast to hear a conversation that I have recently been having with many of my clients. In this conversation I ask you questions to help bring awareness to what's going on with your feet (hint: you don't just focus on the feet if you have foot problems) and tactical tips and exercises you can move through to get you out of foot pain. Of course, I also dive into: [00:50] What prompted me to record this episode [3:44] Do you use your toes when you walk? [6:19] The array of arches your foot can have [8:29] How I cue feet through doing a squat (hint: you're going to want to be barefoot for this) [12:06] How feet affect your pelvic floor function [15:24] What shoes to wear for foot pain [21:07] Exercises to strengthen your feet If you need a reminder to pay attention to how your feet are function and that EVERYTHING is connected, then click play right now...I think you'll find exactly what you've been looking for.

I recently had a conversation with Heather Gray, Founder of The Lyme Boss, and our conversation was so good that I just couldn't wait to share it with you today. Heather is a Functional Diagnostic Nutritionist Practitioner – but she specializes in supporting clients with chronic illnesses such as Lyme disease, Celiac disease, Hashimoto's, and Endometriosis to help others find relief. Finding the cause of an illness and healing your body is not easy work, but it is possible work – and in this conversation, Heather shares her insights from 27 years of personal experience of living with these conditions. Click play now to learn: [05:10] Heather's story on how she overcame Lyme disease after years of work [08:55] Ways to prevent tick bites [11:37] What to do if a tick bites you [15:21] Myth or Fact: a tick must be attached for more than 24 hours before the Lyme disease bacterium can be transmitted [17:54] What other diagnoses Lyme disease can disguise itself as [23:09] Why antibiotics isn't the only answer to healing Lyme disease [27:27] How to test for Lyme Disease [35:39] Top things you need to know about healing Lyme disease [39:25] The importance of being open to different modalities for healing (I told you – our conversation was GOOD). Go grab a coffee, head for a walk, start cooking dinner – whatever you do when you listen to podcasts – and click play now. I think you'll be encouraged by our honest conversation on what it looks like to do the deeper work to heal your body. For complete show notes for this episode, visit ericaziel.com/blog/274

Did you know that our bodies need daily movement to avoid pain and move you closer to your health goals? In fact – research shows that just 10-15 minutes of daily moderate exercise can give you real results in less time. That's right – we need to change our mindset from thinking of daily exercise as burning as many calories as we can and not being kind to our bodies to daily movement as something you do throughout your whole day. In this episode, I walk through 5 benefits of moving your body on a daily basis, click PLAY now to hear me share: [01:08] The difference between exercise and movement [01:54] A simple way to improve your energy throughout your day [04:10] Avoid morning stiffness in the body by doing THIS [06:32] How to improve your bodies natural ability to detox [09:25] How my unique training methods improve brain function [12:21] How often should you be strength training? [17:27] Why less is more when it comes to working out For complete shownotes, visit: ericaziel.com/blog/273

When she said this phrase during our conversation, I grabbed a pen to write it down in my brain so I could make a mental note. Just like you have done a ton of research on health – I have done the same amount of research on healthy buildings: knowledge is power. (I never knew that health and buildings would have so much in common... but here we are) image In fact, when I remediated mold from my house years ago, everything changed in my health and my life. If you're intrigued by preventing and removing mold from your house and want to learn about mold's effects on your health, then I'd love to invite you to >>click play