Core Connections with Erica Ziel

Erica Ziel
  • 4.9 (172)
  • FITNESS
  • UPDATED WEEKLY

The Core Connections Podcast is a show dedicated to bringing you cutting-edge ideas, research + solutions for all things health, fitness and wellness related. Host, Erica Ziel, tackles controversial subjects, challenges the status quo and brings on experts to discuss topics that aren't talked about enough in women's health. Her passion for helping women feel their very best each and every day is demonstrated through her determination to educate, empower and inspire women to make the BEST decisions for THEIR bodies!

  1. #332: Thyroid Symptoms But Normal Labs? Here's What to Look At Next with Dr. Elena Genik

    1D AGO

    #332: Thyroid Symptoms But Normal Labs? Here's What to Look At Next with Dr. Elena Genik

    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

    1h 3m

  2. MAR 3

    Fascia & Pain: Why Less Intensity = Better Results

    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

    35 min
  3. #330 Why Midlife Weight Loss Stops Working (Even When Labs Are "Normal") with Shay Pascale

    FEB 24

    #330 Why Midlife Weight Loss Stops Working (Even When Labs Are "Normal") with Shay Pascale

    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

    42 min
  4. #329 Strength Training & Pelvic Floor: Why Breath Matters More Than Bracing

    FEB 17

    #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

    38 min
  5. #328: Peptides Explained: Healing, Weight Loss & Hormone Support with Dr. Kela Smith

    FEB 10

    #328: Peptides Explained: Healing, Weight Loss & Hormone Support with Dr. Kela Smith

    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

    52 min
  6. #327: Burnout: How Cortisol, Minerals, and Digestion Affect Weight & Energy with Monika Eva

    FEB 3

    #327: Burnout: How Cortisol, Minerals, and Digestion Affect Weight & Energy with Monika Eva

    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

    42 min

  7. JAN 27

    #326 Pelvic Floor Health: 5 Myths That Could Be Holding You Back

    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

    35 min
  8. #325: Hidden Connection Between Your Spine & Nervous System Regulation with Dr. Veronica Schiltz

    JAN 20

    #325: Hidden Connection Between Your Spine & Nervous System Regulation with Dr. Veronica Schiltz

    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/

    49 min
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4.9
out of 5
172 Ratings

About

The Core Connections Podcast is a show dedicated to bringing you cutting-edge ideas, research + solutions for all things health, fitness and wellness related. Host, Erica Ziel, tackles controversial subjects, challenges the status quo and brings on experts to discuss topics that aren't talked about enough in women's health. Her passion for helping women feel their very best each and every day is demonstrated through her determination to educate, empower and inspire women to make the BEST decisions for THEIR bodies!

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