#329 Strength Training & Pelvic Floor: Why Breath Matters More Than Bracing
Core Connections with Erica Ziel
Release Date: 02/17/2026
Skin Health From the Inside Out: Hormones, Nutrition & Anti-Aging Truths with Ariana Juarez
Core Connections with Erica Ziel
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 +...
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#334 Functional vs Conventional Medicine: How to Truly Heal Your Body with Andrea Balzer
Core Connections with Erica Ziel
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...
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Hair Loss in Women: Root Causes of Alopecia, Postpartum Shedding & Thinning Hair with Johanna Dahlman
Core Connections with Erica Ziel
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...
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#332: Thyroid Symptoms But Normal Labs? Here’s What to Look At Next with Dr. Elena Genik
Core Connections with Erica Ziel
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...
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Fascia & Pain: Why Less Intensity = Better Results
Core Connections with Erica Ziel
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): • Prenatal Program (Knocked-Up Fitness): •...
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#330 Why Midlife Weight Loss Stops Working (Even When Labs Are “Normal”) with Shay Pascale
Core Connections with Erica Ziel
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...
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#329 Strength Training & Pelvic Floor: Why Breath Matters More Than Bracing
Core Connections with Erica Ziel
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...
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#328: Peptides Explained: Healing, Weight Loss & Hormone Support with Dr. Kela Smith
Core Connections with Erica Ziel
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...
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#327: Burnout: How Cortisol, Minerals, and Digestion Affect Weight & Energy with Monika Eva
Core Connections with Erica Ziel
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...
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#326 Pelvic Floor Health: 5 Myths That Could Be Holding You Back
Core Connections with Erica Ziel
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...
info_outlineIf 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)
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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