#329 Strength Training & Pelvic Floor: Why Breath Matters More Than Bracing

If you or your clients leak, feel pelvic pressure, or struggle with back pain during strength training — this conversation is for you. In this Core Connections podcast interview, Erica Ziel sits down with Pilates instructor and powerlifter Lauren Carder to break down why so many movement professionals are unknowingly teaching breath and bracing strategies that drive pressure into the pelvic floor instead of supporting it. This episode dives into: 04:13 Why Pilates Feels "Too Easy" at First — and Why It's Not 05:11 The Missing Mind-Body Connection in Modern Strength Training 06:22 A Gym Story That Reveals What's Broken in Fitness Culture 07:53 Why Leaking During Workouts Is Common — But Not Normal 09:37 Heavy Lifting, Pelvic Floor Pressure & Misleading Research 10:03 How Powerlifting Breath Techniques Push Pressure Down 10:49 Deep Core Activation vs. Bracing Hard 11:19 Why Weight Belts Often Mask Core Dysfunction 11:47 How Breath-Led Core Training Changed Lauren's Lifting 12:40 Back Pain, Joint Overuse & Core Disconnection 13:32 Why Maxing Out Isn't Smart for Most Bodies 14:36 Lifting "Based on Vibes": Listening to the Body 15:44 Pilates as Functional Strength & Mobility Training 16:57 Shoulder Mobility, Fascial Connections & Performance 18:19 Breath, Nervous System & Pelvic Floor Function 19:49 Why Learning a New Breath Pattern Feels Backwards 21:27 From Bracing to Support: Re-training the Core 22:16 Why Deep Core Muscles Take Time to Connect 23:28 Strength, Longevity & Aging Well 25:27 Why Mobility Matters Long Before Pain Starts 27:51 Will Pilates Make You Weaker or Slower? 28:59 Fascia, Lengthened Strength & Intentional Movement 31:57 Soreness Culture & Why Feeling "Destroyed" Isn't the Goal 32:50 Instructor Training: Seeing Bodies as Individuals 33:52 Overview of Core Athletica® Instructor Pathways 36:30 Why Every Coach Working With Women Needs Pelvic Floor Education 37:41 Final Thoughts for Lifters & Movement Professionals Learn the Core Athletica® Method (For Instructors, Coaches, & Movement Professionals) https://www.ericaziel.com/instructors FREE Core Function Masterclass Learn how breath, pelvic floor, and deep core function affect strength, mobility, and longevity https://www.ericaziel.com/core Core Rehab Program (For Clients & Professionals) A foundational deep core + pelvic floor program you can apply to life, lifting, and movement https://www.corerehabprogram.com

Peptides are everywhere — but are they actually safe, effective, and necessary? In this episode of Core Connections, I'm joined by Dr. Kela Smith, functional medicine practitioner and founder of the Hormone Puzzle Society, to break down the truth about peptides. 00:00 Introduction to Holistic Health and Peptides 04:09 Understanding Peptides: The Basics 06:56 The Benefits of BPC 157 and Other Peptides 10:05 Injectable vs. Oral Peptides: What You Need to Know 12:43 Cycling Peptides: How and Why 15:46 Peptides for Postpartum Recovery 18:38 Peptides and Weight Loss: A Cautious Approach 21:36 Safety and Best Practices with Peptides 27:19 Understanding Peptides in Functional Medicine 31:18 Foundational Health: Nutrition and Lifestyle Choices 37:57 The Importance of Sleep and Stress Management 44:02 Environmental Toxins and Social Connections 47:36 Movement and Mindful Practices for Health 49:42 Empowerment and Resources for Healing If you've been curious about peptides but overwhelmed by the hype, this conversation will help you understand where they fit — and when they don't. 👇 Resources & Links Mentioned 👇 Connect with Dr. Kela Smith Website: https://www.hormonepuzzlesociety.com/ Podcast: https://www.hormonepuzzlesociety.com/podcast Instagram: https://www.instagram.com/kela_healthcoach/ Instagram: https://www.instagram.com/hormonepuzzlemethod/ TikTok: https://www.tiktok.com/@drkelasmith Fertility Book: https://hormonepuzzlesociety.com/fertility-book/ Peptide Guide:  https://hormonepuzzlesociety.com/peptides-guide Erica Ziel Resources: Core Rehab Program: https://www.corerehabprogram.com/ Knocked Up Fitness® Membership: https://knocked-upfitness.com/ Pelvic Floor Guide: https://www.ericaziel.com/pelvicfloor  

If you're eating well, exercising consistently, and still struggling with fatigue, stubborn weight, and burnout — this episode is for you. In this episode of Core Connections, Erica Ziel sits down with Monika Eva, Hormone Nutritionist, to unpack the hidden reasons women feel stuck despite doing everything "right." We dive into cortisol dysregulation (especially low cortisol), mineral depletion, gut health, digestion, and why traditional testing often misses what's really going on in the body. This conversation is empowering, educational, and deeply validating for women who have been told their labs are "normal" — but don't feel normal. 04:47 Monika's Journey to Hormone Nutrition 10:34 Understanding Cortisol and Stress 17:40 Testing and Diagnosing Cortisol Levels 22:29 The Importance of Mineral Balance 22:54 The Importance of Calcium and Its Cofactors 24:51 Understanding Nutrient Absorption 26:55 Improving Gut Absorption 29:37 Identifying Gut Pathogens 32:53 The Role of Stress in Gut Health 36:14 Preparing the Body for Detoxification 39:36 Trusting Your Body and Self-Advocacy Connect with Monika Eva: Free Weight Loss & Energy Blocker Assessment https://www.monikaeva.com/whatsblockingyou Instagram: https://www.instagram.com/monikaeeva Website: https://www.monikaeva.com Digestion Resources: https://www.monikaeva.com/digestion Explore Erica's Work: Core Rehab Program® & Instructor Training Courses Learn more at https://www.ericaziel.com

04:30 - Understand what your pelvic floor actually is 08:42 Myth Busting: Incontinence and Pelvic Floor Issues 10:28 The Kegel Controversy 15:02 The Importance of Breath in Pelvic Health 21:58 Hip Tightness and Its Connection to the Pelvic Floor 25:25 Learning a New Language: Pelvic Floor Awareness ✨ In this episode, you'll learn: • Why incontinence is common but not normal • What the pelvic floor actually is (and how big it really is) • Why Kegels often don't work—and can make things worse • How breath and the pelvic floor work together • The connection between hips, back pain, and pelvic floor dysfunction • Why you shouldn't feel this work "burn" • How to create long-term change with patience and awareness Core Rehab – Step-by-step pelvic floor, breath & deep core training 👉 https://www.ericaziel.com/core-rehab Instructor Training: Core Athletica Movement Specialist & Prenatal Exercise Specialist 100% online | Open to instructors and non-instructors 👉 https://www.ericaziel.com/instructors Follow Erica on Instagram 👉 https://www.instagram.com/ericaziel

Learn how nervous system regulation impacts energy, pain, posture, stress, pregnancy, and healing. Erica Ziel interviews Dr. Veronica Schiltz on gentle, nervous system–focused chiropractic care and long-term wellness. 00:00 – Welcome & why nervous system regulation matters more than ever 03:30 – What nervous system–focused chiropractic care really means 07:45 – How chronic stress, pregnancy, and life experiences shape the nervous system 12:40 – Why gentle care is often more effective than force 17:20 – Understanding nervous system scans & what they reveal 22:30 – Posture as a reflection of nervous system health 27:15 – Why "doing everything right" still leads to exhaustion 33:10 – Survival mode vs. true regulation 40:00 – How a regulated mom impacts babies, kids, and the whole household 47:00 – Honoring the body instead of criticizing it 52:30 – Healing timelines, patience, and long-term nervous system support 56:30 – Final thoughts & where to learn more Transcript/Blog/Video: https://www.ericaziel.com/blog/325 Dr. Veronica Shiltz Haven Health Chiropractic: https://havenhealthchiropractic.com/ Haven Health on IG https://www.instagram.com/havenhealthchiropractic Find a PX Doc near you: https://pxdocs.com/ my Core Rehab Program: https://www.ericaziel.com/core-rehab my Prenatal Knocked-Up Fitness program: https://knocked-upfitness.com/ Reach out me on IG https://www.instagram.com/ericaziel/  

Infertility is on the rise, and it's becoming a crisis that affects more couples than ever before. In this eye-opening episode of the Core Connections podcast, I sat down with Dr. Stephanie Gray to discuss her 10-year infertility journey and the hidden factors that conventional medicine often misses. Dr. Gray, who runs a hormone replacement therapy clinic, shares her deeply personal story and professional insights in her new book, Your Fertility Blueprint. Grab a copy of her NEW book Your Fertility Blueprint: https://yourlongevityblueprint.com/yourfertilityblueprint/ Check out Dr. Stephanie Gray's Podcast Your Longevity Blueprint: https://yourlongevityblueprint.com/podcasts/ Erica's Prenatal & Postpartum Movement Program (great for preparing for pregnancy too) https://knocked-upfitness.com/ Reach out to Dr. Stephanie Gray:  https://www.instagram.com/stephaniegraydnp/  

Modern life asks a lot of women—our energy, our attention, our nervous systems. In this episode of my Core Connections Podcast, I share a high-level but deeply practical approach to building a healthier lifestyle by starting where it matters most: nervous system regulation. From movement and breath to sleep, nutrition, and detoxification, this conversation invites you to rethink health through a more nourishing, sustainable lens. visit www.ericaziel.com for Core Rehab or Core Studio, plus Instructor Training Courses visit www.knocked-upfitness.com for my Knocked-Up Fitness Prenatal Program

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   📧 Sign up for my Free Pelvic Floor Guide for a step-by-step guide on strengthening your pelvic floor through gentle movement and breathwork so you can live pain-free. 📧   For full show notes, visit ericaziel.com/blog/321

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   (00:00:29) How Paola's battle with autoimmune disease led her to embrace homeopathy and create life-changing educational tools.   (00:05:21) The first time Paola discovered homeopathy and how it transformed her approach to health.   (00:08:00) Why Paola developed a homeopathy curriculum specifically designed for moms and families.   (00:09:58) How teaching kids about health choices empowers them to take charge of their wellness.   (00:12:09) How homeopathy is helping children make their own health choices.   (00:17:54) Why getting sick is a natural and necessary part of building a stronger immune system.   (00:19:44) The link between fear, emotions, and your immune system's health.   (00:21:20) A look at the history of homeopathy and how it became the first natural medicine.   (00:27:45) How homeopathy fell out of favor—and why moms are bringing it back.   (00:31:05) The three-step process to find the right homeopathic remedy for any situation.   (00:35:34) An inside look at Paola's family-friendly homeopathy curriculum and how it works.   (00:43:46) Why homeopathy is perfect for kids and teaches them lifelong health skills.   (00:45:21) Free resources and tools Paola offers to help you get started with homeopathy.   (00:50:43) The small steps you can take today to "ditch the drugs" and embrace natural healing.   For full show notes, visit: ericaziel.com/blog/320