Core Connections with Erica Ziel

Erica Ziel
  • 4.9 (171)
  • Fitness
  • 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. 4d ago

    #344: Pelvic Floor Breathing: How to Stop Gripping and Connect to Your Deep Core

    If you've ever tried to turn on your abs, glutes, or pelvic floor and ended up clenching everything, this episode is for you. One of the most common things I see with clients is gripping. Our brain says "try harder," so we tighten everywhere, and that can lead to low back tension, neck and shoulder tension, and a pelvic floor that's working too hard. In this solo episode, I walk you through the gentle pelvic floor breathing practice I teach every client, at the studio and online. In this episode: What your deep core really includes: pelvic floor, transverse abdominis, intercostals, fascia, and mid back  How to breathe into the back and sides of your ribs for better diaphragmatic breathing  Why your pelvic floor should widen on the inhale and lift on the exhale  The "close your eyes" practice that helps your body lead instead of your brain  Why 50% (or even 10%) effort can create a better connection  How this foundation supports lifting, running, and daily life without pain or leaking  Episode Timeline: 00:08 Why we grip when trying to find our muscles 01:29 What your deep core includes 03:52 Breathing into your ribs and back 05:32 Close your eyes and let your body lead 08:38 Why the body "cheats" movements 11:43 Pelvic floor widen and lift (the diamond) 14:17 The 50% and 10% rule 16:44 A 30-second desk practice 19:18 Lifting weights without pain or leaking 20:12 Your nervous system and wrap-up Start the 5-Day Core & Pelvic Floor Reset: https://www.ericaziel.com/reset Free Pelvic Floor Guide: https://www.ericaziel.com/pelvicfloor  Core Rehab Program: https://www.ericaziel.com/core-rehab Instructor courses (Movement Specialist & Prenatal/Postnatal): https://www.ericaziel.com/instructors Check out several of my favorite health products: perfect amino's, WavWatch, Mushroom Coffee, EMF protection, and more here! Full show notes: https://www.ericaziel.com/blog/pelvic-floor-breathing-deep-core Have a question for a future episode? Message me on Instagram @ericaziel or reply to any of my emails. This content is for educational purposes only and is not medical advice.

    #344: Pelvic Floor Breathing: How to Stop Gripping and Connect to Your Deep Core

  2. Sep 9

    Episode #343: Why Your Progesterone Might Be the Missing Piece (Fertility, Postpartum & Perimenopause)

    In this episode of the Core Connections Podcast, Erica dives deep into progesterone — one of the most overlooked hormones in women's health. Whether you're trying to conceive, pregnant, postpartum, or navigating perimenopause, this conversation applies to you. Erica covers what progesterone actually does in the body (beyond fertility), its role as a calming neurosteroid, why it's often the first hormone to decline in perimenopause, the connection between toxin burden and hormone receptor function, and the key differences between bioidentical and synthetic hormones. In this episode: Why progesterone deserves a spot on every hormone panel The brain-calming connection (allopregnanolone + GABA-A receptors) Progesterone's role in pregnancy and preventing miscarriage The postpartum progesterone crash and postpartum mood support Perimenopause and why progesterone tanks first Estrogen dominance, detox pathways, and daily bowel health Hormone receptors, toxin burden, and why labs can look "normal" but not feel that way Going low and slow with bioidentical hormone replacement therapy The truth about the Women's Health Initiative study Disclaimer: This podcast is for educational purposes only and does not constitute medical advice. Always consult your own healthcare provider. Share this episode with the women in your life — your friends, sisters, and daughters — at whatever stage they're in.

  3. Jul 28

    #342 Blood Sugar, Stress & Hormones: The Missing Pieces of Women's Health with Kristen Barrett

    Many women are told their hormone symptoms are simply part of getting older—but what if the real root cause goes much deeper? In this episode of the Core Connections Podcast, Erica sits down with Functional Health Practitioner Kristin Barrett to discuss the powerful connections between blood sugar, hormones, PCOS, gut health, sleep, stress, and the nervous system. Kristin shares her personal journey from struggling with PCOS and infertility to becoming an FDN Practitioner who now helps women uncover the root causes behind fatigue, hormone imbalance, digestive issues, and low energy. You'll also hear practical conversations about protein, alcohol, self-care, building sustainable habits, and why taking care of yourself is one of the greatest gifts you can give your family. Whether you're navigating PCOS, perimenopause, or simply want to feel better in your body, this episode is packed with practical encouragement and actionable tips In this episode you'll learn: Why blood sugar is foundational for hormone health  The truth about PCOS  Protein vs. carbohydrates Stress and nervous system regulation  Alcohol's impact on hormones and sleep  Simple habits that improve health  Building a purpose-driven business  Personal growth and investing in yourself Resources: Kristen's website https://epichealthllc.com/ Kristen's free 7 day meal plan https://dogged-innovator-7117.kit.com/a636fcbfb3 Erica's website https://www.ericaziel.com/ Erica's Core Athletica Instructor Courses https://www.ericaziel.com/instructors Erica's Health Coaching (very limited) https://www.ericaziel.com/health Learn more about becoming an FDN Practitioner here https://partners.functionaldiagnosticnutrition.com/3f0prfhht37f

    #342 Blood Sugar, Stress & Hormones: The Missing Pieces of Women's Health with Kristen Barrett

  4. Jul 14

    Episode #341: How Sound Frequencies May Support Your Nervous System, Sleep & Overall Wellness

    Can sound frequencies actually support your health? In this fascinating conversation, I sit down with John Bamber of WavWatch to explore the growing science behind frequency therapy and how sound may influence everything from your nervous system and sleep to stress, recovery, and overall wellness. We discuss why our bodies respond differently to certain sounds, what current research is beginning to show, and why sound may be another powerful tool alongside movement, nutrition, sleep, and stress management. I also share my own experience using WavWatch and why I believe it's an intriguing addition to a holistic approach to health. Use my code: CORE15 to save 15% of your WavWatch visit www.wavwatch.com to learn more In this episode we discuss: • What frequency therapy is • Sound and nervous system regulation • Research on sound frequencies • Sleep and circadian rhythm support • The connection between mindset and healing • My personal WavWatch experience • Why healthy habits remain the foundation

  5. Jun 23

    Episode #340: Raising Healthy Kids Naturally with Dr. Elana Roumell

    How can moms feel more confident when it comes to their children's health? In this episode of the Core Connections Podcast, I sit down with naturopathic pediatric expert Dr. Elana Roumell, creator of Med School for Moms, to discuss practical ways parents can support their children's health naturally while reducing fear and overwhelm. We dive into common childhood health concerns including eczema, allergies, constipation, ear infections, immune health, gut health, nutrition, and the importance of helping moms move from panic to confidence when their children get sick. Dr. Elana shares simple, actionable strategies that can help parents better understand their child's symptoms, build resilience, and support long-term wellness. In this episode, you'll learn: • Why education empowers moms to make informed health decisions • Common childhood health concerns and their root causes • The connection between gut health and immune function • What parents should know about eczema, allergies, asthma, and ADHD • How nutrition influences pediatric health • Dr. Elana's thoughts on gluten, dairy, and food sensitivities • Natural approaches to supporting children's immune systems • Why slowing down may be one of the most important health interventions for families Connect with Dr. Elana: >>Enjoy 50% off your first month of Dr. Elana's Doctor Mom Membership, use code CORE50 at checkout or click here for the direct discount! • Med School for Moms: Med School for Moms • Dr. Mom Membership: Dr. Mom Membership • Instagram: @medschoolformoms  • Podcast: The Doctor Mom Podcast Learn more from Erica: • EricaZiel.com • Core Rehab Program • Knocked-Up Fitness® • Core Connections Podcast

    Episode #340: Raising Healthy Kids Naturally with Dr. Elana Roumell

  6. Jun 9

    #339: Waking Up at 2-4 AM? What Your Body May Be Trying to Tell You

    Waking up at 2-4 AM every night? You're not alone—and it may be your body's way of telling you something deeper is going on. In this episode of the Core Connections Podcast, Erica Ziel explores the common root causes of disrupted sleep, including blood sugar imbalances, hormone changes, gut health challenges, circadian rhythm disruption, stress, and detoxification pathways. You'll learn why sleep is one of the most powerful tools for restoring energy, supporting hormone balance, improving detoxification, and helping your body function at its best. Grab my Free Pelvic Floor Guide + be among the first to know when my Restore Program is available: https://www.ericaziel.com/pelvicfloor Reach out to me on IG @EricaZiel: https://www.instagram.com/ericaziel/ Check out my blog, videos, and programs: https://www.ericaziel.com/

  7. May 27

    #338 How to Feel More Present, Calm + Connected in Life with Shari Ingleton

    In this deeply meaningful episode of the Core Connections Podcast, Erica Ziel sits down with energy healer and nervous system practitioner Shari Ingleton of Gold Soul Therapy to discuss emotional healing, women's intuition, nervous system regulation, and the powerful connection between mind, body, heart, and soul. Shari shares her perspective on the "five bodies" — energetic, emotional, spiritual, mental, and physical — and how learning to reconnect with ourselves can completely transform our health, relationships, business, motherhood, and overall fulfillment. Together, Erica and Shari dive into: How to become more present in everyday life Why women struggle with burnout and overwhelm The connection between emotions, fascia, and the nervous system How intuition speaks through the body The importance of rest, boundaries, and slowing down Emotional healing and nervous system support Why the little daily habits matter most A powerful personal story from Shari about her son's traumatic brain injury and how it transformed her life This episode is a beautiful reminder that healing doesn't always come from doing more — often it comes from slowing down, listening inward, and reconnecting to yourself. You can connect with Shari here: Gold Soul Therapy Website Shari on Instagram

    #338 How to Feel More Present, Calm + Connected in Life with Shari Ingleton

  8. May 19

    #337 From Infertility to Pregnancy: Natural Fertility Support with Dr. Susan Fox

    In this episode of the Core Connections Podcast, Erica Ziel sits down with Dr. Susan Fox to discuss fertility, Traditional Chinese Medicine, acupuncture, detoxification, stress, hormone balance, and women's health. Dr. Susan shares how blood flow, nutrition, lifestyle habits, gentle movement, emotional health, and reducing toxic load can all support fertility naturally — whether you're trying to conceive naturally, preparing for IVF, or simply wanting to improve your overall health and hormone balance. Topics discussed include: Fertility support through acupuncture IVF preparation Detoxification + hormone health Stress and cortisol's impact on fertility Pelvic blood flow Gentle movement for women Nutrition + inflammation Emotional health through Chinese Medicine Walking, Pilates, and nervous system regulation Lifestyle shifts to support reproductive health Prepare for pregnancy, birth and postpartum recovery with Erica's Prenatal Knocked-Up Fitness + Core Rehab Programs: https://www.ericaziel.com/knocked-up-fitness-membership Learn more about Dr. Susan Fox: Health YOU University Dr. Susan Fox

    #337 From Infertility to Pregnancy: Natural Fertility Support with Dr. Susan Fox
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4.9
out of 5
171 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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