46: PAUZ Before You Perimenopause: The Reset Your Body Is Begging For with Natalie Perkins
Release Date: 08/01/2025
47: Rewiring Pain: From Velociraptors to Victory with Dr. Laura Katz
The Hole Shebang
Episode Overview Join Kristen Parise as she sits down with Dr. Laura Katz, a health, rehabilitation, and clinical psychologist who's revolutionizing how we understand and treat chronic pelvic pain and endometriosis. From the evolutionary biology of pain signals to groundbreaking interdisciplinary treatment approaches, Dr. Katz shares her expertise on helping women reclaim their lives from chronic pain through the power of pain science and neuroplasticity. What You'll Learn Why our pain signals haven't evolved past the "velociraptor era" and how this impacts chronic conditions The critical...
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46: PAUZ Before You Perimenopause: The Reset Your Body Is Begging For with Natalie Perkins
The Hole Shebang
Special Listener Offer Follow on Instagram and DM "hole shebang" to receive: 3 months free of the PAUZ Health community Entry to win $50 off at the PAUZ Health marketplace Episode Overview Join Kristen Parise as she reconnects with her former McMaster University classmate, Dr. Natalie Perkins, who traded her VP role at a major telemedicine company to launch PAUZ Health, a revolutionary platform supporting women through perimenopause and menopause. From life-threatening health scares to marriage endings to career pivots, Natalie shares her raw, authentic journey of self-discovery and how...
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45: Exhausted to Energized: Real Nutrition Talk for Real Moms with Laura Lima
The Hole Shebang
Episode Overview Are you tired of feeling exhausted all the time as a mom? Wondering if you'll ever feel like yourself again? This episode is your wake-up call! Join Kristen Parise as she chats with Laura Lima, a holistic nutritionist and soon-to-be mom of four, who's cracking the code on how busy moms can ditch the fatigue and reclaim their energy—without complicated meal plans or impossible routines. Laura brings real-world wisdom from the trenches of motherhood, sharing practical strategies that actually work when you're sleep-deprived, overwhelmed, and just trying to keep everyone fed...
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44: Rock Star to Pelvic Floor Revolutionary with Dr. Bruce Crawford
The Hole Shebang
Episode Overview Get ready for one of the most fascinating origin stories you'll ever hear! Join Kristen Parise as she sits down with Dr. Bruce Crawford, the maverick urogynecologist who went from drumming in rock bands to revolutionizing pelvic floor health worldwide. This isn't your typical medical journey—it's the story of a surgeon who discovered that "It's a fitness problem, not a surgical problem" and completely transformed how we approach bladder control, prolapse, and pelvic health. From playing drums in successful rock bands to becoming the ONLY urogynecologist in the United...
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43: Body Brilliance: Connecting the Dots Between Emotional Eating, Hormones and Pelvic Health with Amber Romaniuk
The Hole Shebang
Connect with Amber Romaniuk Website: Podcast: The No Sugarcoating Podcast (available on all podcast platforms) Social Media: @AmberRomaniuk (Instagram) Free Resources: Emotional eating quiz and workshop replay available on her website Consultations: Free consultation bookings available through her website Join the Body Brilliance Workshop Date: Tuesday, July 29th Time: 2:00-3:30 pm EST Location: Online via Zoom Investment: $47 CAD Register: Can't attend live? No problem! All participants receive access to the recording. What You'll Discover in Body Brilliance: Emotional Eating & Hormonal...
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42: From Dry to Delighted - The Vaginal Moisturizer Revolution with Angelique Montano-Bresolin
The Hole Shebang
Episode Highlights 🌟 🧬 The Science Behind Midlife Changes: Discover why vaginal tissue goes from 20+ layers to just 2 post-menopause—and what you can do about it 💡 Lubes vs. Moisturizers Decoded: Finally understand the difference between "lubes for love" and "moisturizers for maintenance" 🌱 From Clinician to Entrepreneur: How a pelvic health physio created FemSense Balm after struggling to find effective products for her clients 🔬 pH Balance Matters: Learn the exact pH range (3.5-5.0) your vulvar area needs to stay healthy and infection-free 🩺 Beyond Menopause: Why...
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41: Exercise as Medicine: Stroke, Recovery, Strength Training, and Healthy Aging with Dr. Ada Tang
The Hole Shebang
Episode Overview Join Kristen Parise as she sits down with Dr. Ada Tang, a physiotherapist, professor, and researcher at McMaster University who's transforming how we think about exercise for stroke survivors and older adults. From her unexpected journey from clinical practice to groundbreaking research, Ada shares evidence-based insights on how the right exercise can be life-changing medicine for recovery, independence, and healthy aging. What You'll Learn Why aerobic exercise should be a standard part of stroke rehabilitation (just like cardiac rehab) The surprising benefits of...
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40: Beyond the Numbers - How Retirement Planning Affects Your Mental Health & Soul with Gillian Stovel Rivers
The Hole Shebang
Episode Summary In this final installment of our three-part financial wellness series, Kristen and Gillian dive deep into retirement planning—but not in the way you'd expect. While we cover the essential numbers (spoiler: Canadians need $1.5-1.7 million for comfortable retirement), this conversation explores the profound connection between financial security and mental wellbeing in your golden years. From understanding why social isolation hits retirees as hard as smoking and obesity, to discovering how whole life insurance can become a tax-free investment vehicle, this episode challenges...
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39: Floored by the Truth: Demystifying Pelvic Health from Teens to Menopause with Dr. Sara Reardon
The Hole Shebang
Episode Overview Join Kristen Parise for a compelling conversation with Dr. Sara Reardon, pelvic floor physical therapist and author of the groundbreaking book "Floored." Dr. Reardon challenges the dangerous myths surrounding pelvic health, from the misconception that Kegels are a universal solution to the harmful narrative that pelvic floor dysfunction is just part of aging and motherhood. This episode is a rallying cry for women's health advocacy and a comprehensive guide to understanding your pelvic floor at every life stage. What You'll Learn Why balance, not strengthening or relaxing, is...
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38: The Scoop on Kids Poop: The Secret World of Pediatric Pelvic Health with Clare Bourne
The Hole Shebang
Episode Overview Join Kristen Parise as she dives into the often-overlooked world of pediatric pelvic health with Clare Bourne, a London-based pelvic health physiotherapist and author. From bedwetting misconceptions to constipation crises, Clare shares her expertise on helping children and families navigate pelvic floor challenges while breaking down the shame and taboos that often surround these essential bodily functions. What You'll Learn Why potty training should be viewed as a developmental process, not a quick fix The surprising connection between constipation and...
info_outlineSpecial Listener Offer
Follow @pauzhealth on Instagram and DM "hole shebang" to receive:
- 3 months free of the PAUZ Health community
- Entry to win $50 off at the PAUZ Health marketplace
Episode Overview
Join Kristen Parise as she reconnects with her former McMaster University classmate, Dr. Natalie Perkins, who traded her VP role at a major telemedicine company to launch PAUZ Health, a revolutionary platform supporting women through perimenopause and menopause. From life-threatening health scares to marriage endings to career pivots, Natalie shares her raw, authentic journey of self-discovery and how it led her to create a much-needed resource for women navigating this life transition.
What You'll Learn
- How to recognize when perimenopause is calling you to pause and reassess your life
- Why "it's not selfish to be happy" and how to prioritize your own well-being
- The three pillars of PAUZ Health: education, clinical access, and curated products
- Essential health recommendations for perimenopausal women (spoiler: strength training tops the list)
- Why vaginal estrogen should be considered as routine as face cream
- How to advocate for yourself in healthcare settings when providers lack menopause expertise
- The importance of viewing perimenopause as "a gift" rather than a burden
Episode Highlights
From Success to Soul-Searching: The Great Life Pivot
Natalie opens up about her "big kaboom" moments - realizing she was drowning in a 20-year marriage while climbing the corporate ladder, only to discover she didn't even know if she liked cheese, let alone what brought her joy. Her candid discussion about choosing happiness over societal expectations will resonate with anyone who's ever felt lost in their own life.
The Life-Threatening Wake-Up Call
During an Ironman race, Natalie experienced a cardiac episode that landed her in the hospital and fundamentally changed her perspective on life's finite nature. This brush with mortality became the catalyst for her complete life transformation and the eventual founding of PAUZ Health.
"Grab Life by the Ovaries": The PAUZ Philosophy
Learn why Natalie chose the name PAUZ - it's all about taking that crucial pause to reflect, educate yourself about your options, and then step boldly into the next phase of your life. The conversation explores how perimenopause can be reframed as an opportunity for course correction rather than something to endure.
The Healthcare Gap That Sparked a Business
With her digital health background, Natalie recognized that the lack of accessible, comprehensive menopause care could be solved through virtual platforms. She breaks down the three pillars of PAUZ Health: affordable education with world experts, access to specialized clinicians, and a curated marketplace of clean, effective products.
Top 5 Non-Negotiables for Perimenopausal Women
Natalie shares her evidence-based recommendations:
- Strength training with heavy weights (8-12 rep range)
- Protein first - make it the first thing you eat
- Fiber focus for overall health benefits
- Hormone therapy education - both systemic and vaginal estrogen
- Sleep optimization - the foundation of everything else
Breaking the Taboo Around Women's Health
The conversation tackles the critical need for women to advocate for themselves, especially when healthcare providers lack specialized menopause training. Natalie emphasizes that women often know more about their bodies and available treatments than their doctors do.
Episode Chapters
00:00-05:58: Introduction and Natalie's Journey from Exercise Physiology to Healthcare Executive
05:58-09:07: The Birth of PAUZ Health and Its Three-Pillar Mission
09:07-11:53: The Challenges of Leaving Established Careers and Choosing Personal Happiness
11:53-14:52: Embracing Perimenopause as a Gift and Opportunity for Life Reset
14:52-18:05: The Intersection of Mental and Physical Health During Life Transitions
18:05-20:55: Navigating the Gray Areas of Life Decisions
20:55-23:54: Building Confidence and the Importance of Community Support
23:54-29:43: The Genesis of PAUZ Health and Its Core Philosophy
29:43-31:12: The Entrepreneurial Journey and Maintaining Joy in Business
31:12-32:49: Finding Balance Between Business Growth and Personal Well-being
32:49-34:52: Life-Changing Impact: Feedback from PAUZ Health Community Members
34:52-36:15: The Critical Importance of Education in Women's Health
36:15-39:16: Access to Care and the Need for Self-Advocacy
39:16-40:52: Shifting Mindset: Investing in Health vs. Managing Symptoms
40:52-45:14: The Power of Movement and Expert-Guided Exercise
45:14-49:22: Top Health Recommendations for Perimenopausal Women
49:22-50:33: Simplifying Health: Prioritizing What Matters Most
50:33-52:29: Exciting Developments at PAUZ Health
52:29-53:53: Understanding Non-PFA Products and Estrogen Disruptors
53:53-56:46: Connecting with PAUZ Health and Special Listener Offer
Connect with Dr. Natalie Perkins and PAUZ Health
Website: pauzhealth.shop
Instagram: @pauzhealth
Podcast: Available through PAUZ Health platform
Connect with The Hole Shebang
Website: BlueberryTherapy.ca
Instagram: @blueberrytherapypelvichealth
Upcoming Event: The Pleasure Principle Conference
Natalie's Theme Song for Her Life and Career
"Everything is Everything" by Lauryn Hill - embodying fierce female energy, resilience, growth, and trusting yourself through life's journey.
Key Takeaways
- Perimenopause is your body's alarm system telling you to pause and course correct
- It's not selfish to prioritize your happiness - everyone benefits when you're thriving
- Strength training and protein are non-negotiable for maintaining health through hormonal changes
- Vaginal estrogen should be considered preventive care, like face cream for your genitals
- You often know more about menopause than your healthcare provider - advocate for yourself
- Life exists in gray areas, and that's actually freeing once you accept it
- Small, consistent changes build confidence better than trying to overhaul everything at once
"Your happiness is worth it, and the price you pay to not listen and keep squashing that inner voice - it really is your health that you're compromising." - Dr. Natalie Perkins