Kristin McGee on Women's Fitness: Strength, Core, and Longevity

Strength training for women is having a major moment—but are we missing something? In this episode of the Core Connections Podcast, I sit down with Kristin McGee to talk about the evolving fitness landscape for women. We break down the myths around lifting weights, why women don't need to fear getting "bulky," and how strength training can be incredibly empowering. But we also dive into what's often overlooked—the importance of balancing strength with mobility, core connection, and mindful movement like Pilates. If you want to feel stronger, move better, and create a sustainable approach to fitness, this episode is for you. Kristin McGee Links: Website: https://www.kristinmcgee.com Instagram: https://www.instagram.com/kristinmcgee YouTube: https://www.youtube.com/@kristinmmcgee Erica Ziel Links: Free Pelvic floor guide: https://www.ericaziel.com/pelvicfloor Core Studio Workouts + App: https://www.ericaziel.com/pelvicfloor Instagram: https://www.instagram.com/ericaziel/ website: https://www.ericaziel.com/    

n this episode of Core Connections, I sit down with Functional Diagnostic Nutrition Practitioner Ariana Juarez to uncover the real truth about skin health—and why your skin is never just a surface issue. Ariana shares her personal journey healing severe melasma and how it led her to a deeper understanding of metabolic health, hormones, and inflammation. We break down why your skin is a reflection of what's happening inside your body—and how to finally get to the root cause of acne, pigmentation, and premature aging. We also dive into: The connection between hormones (estrogen + progesterone) and skin health How stress, toxins, and histamines show up on your skin Why topicals alone don't fix the problem The role of nutrition, protein, and blood sugar in glowing skin The truth about sunscreen, sun exposure, and vitamin D Supplements and skincare that actually make a difference If you've ever felt like you're chasing results with skincare, this episode will completely shift how you think about your skin—and your health. Ariana's Website: https://alurawellness.com Erica's Website: https://www.ericaziel.com  

In this episode of the Core Connections podcast, Erica Ziel sits down with Andrea Balzer, functional health practitioner and founder of Counter Culture Health & Wellness, to explore why so many women still feel unwell despite being told their labs are "normal." They dive into: The gap between conventional and functional medicine Why symptoms are signals—not problems How to advocate for your health The importance of trusting your intuition Practical steps to begin your healing journey If you've been searching for answers, this conversation will help you understand where to start—and how to take your power back. Learn more: Erica Ziel website Andrea's Counter Culture Health & Wellness website Reach out to Andrea on IG here  

In this episode of The Core Connections Podcast, Erica sits down with Johanna Dahlman, also known as the Alopecia Angel, to talk about hair loss, alopecia, and the root-cause factors that may be contributing to thinning, shedding, and poor hair health. Johanna shares her personal journey with alopecia areata, how that diagnosis led her into a deeper healing path, and what she now sees in women struggling with hair loss — from postpartum changes and thyroid issues to nutrient deficiencies, chronic stress, autoimmune patterns, and lifestyle factors. This conversation is a powerful reminder that hair loss is often not just about hair — it can be a sign that the body needs more support. In this episode, we discuss: Johanna's story and healing journey with alopecia why hair loss is often a symptom, not the root issue autoimmune alopecia vs. other types of hair loss postpartum hair loss and when to look deeper menopause, midlife, and thinning hair the role of stress, diet, lifestyle, and nutrient status why personalized support matters common blind spots women may miss when trying to regrow hair Links & Resources Learn more about Johanna Dahlman at Alopecia Angel About Johanna / Alopecia Angel Explore Erica Ziel's programs Core Rehab Program Knocked-Up Fitness® Membership

In this episode of The Core Connections Podcast, Erica Ziel sits down with Dr. Elena Genik to talk all about thyroid health, including the difference between hypothyroidism and hyperthyroidism, Hashimoto's vs. Graves' disease, why TSH alone is not enough, and the root-cause factors that may be driving thyroid dysfunction. They discuss the role of gut health, nutrient deficiencies, blood sugar imbalance, chronic stress, inflammation, food triggers, and functional lab testing, along with supportive tools like gentle movement, nutrition, and lifestyle changes. If you've ever been told your thyroid labs are "normal" but you still don't feel well, this is a must-listen. Helpful links: Core Rehab Program: www.corerehabprogram.com Knocked-Up Fitness Prenatal Program: https://knocked-upfitness.com Erica Ziel: https://www.ericaziel.com Learn from Dr. Elena Genik: thyroidloveclub.com

In this solo episode, Erica breaks down how fascia influences pain—and why gentle, consistent work often creates better (and longer-lasting) relief than intense release methods. You'll learn why "less is more," how smaller ranges of motion can help your body feel safer, and why diaphragmatic breathing + deep core alignment are foundational for reducing tension, improving posture, and getting out of pain patterns. Explore Erica's programs + trainings: • Core Rehab Program (pain relief + deep core & pelvic floor connection): https://www.corerehabprogram.com • Prenatal Program (Knocked-Up Fitness): https://knocked-upfitness.com • Instructor Training (Core Athletica® Method Courses): https://www.ericaziel.com/instructors Connect with Erica: Website: https://www.ericaziel.com Instagram: https://www.instagram.com/ericaziel

Midlife weight loss can feel impossible — especially when you're doing "everything right" and your labs look normal. In this episode, Erica sits down with Shay Pascale to break down what actually drives sustainable body composition in midlife: muscle-centric nutrition, progressive strength training, reverse dieting for under-eaters, gut testing when nothing works, and a balanced conversation about GLP-1s. If you're tired of dieting and ready for real metabolic clarity, this one is for you. Shay's website: thebodybulletin.com Free masterclass: thebodybulletin.com/masterclass Instagram: @thebodybulletin TikTok: @shaypascale   Erica's website: wwww.ericaziel.com IG instagram.com/ericaziel Free Pelvic Floor Guide: https://www.ericaziel.com/pelvicfloor   

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