The Held Space

Lokahi CEO Anna Rudel
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Join Anna in this exclusive podcast, where she brings together inspiring women—experts in their fields who are also navigating similar journeys. Together, they engage in heartfelt conversations on healing, hormones, and life transitions, sharing wisdom, expert advice, and empowering tools rooted in holistic care.Each episode creates a space for you to feel seen, heard, and supported as you navigate your own path to healing and balance.Step into The Held Space—where every woman’s story matters.

  1. 15: Screen Time Did a Number on Your Neck — Here's the Fix You Didn't Know You Needed

    APR 15

    15: Screen Time Did a Number on Your Neck — Here's the Fix You Didn't Know You Needed

    Welcome to The Held Space! In today's episode, your host Anna Rudel introduces the newest addition to the Lokahi team: Karina Garcia, CMT. Karina joins the team at Lokahi Wellness Space in San Jose, bringing a specialized background from StretchLab in Willow Glen. This episode dives into Karina’s unique approach to bodywork, a "beautiful blend" of therapeutic massage and assisted stretching designed to unlock physical tension. Episode HighlightsFrom Kinesiology to CMT: Karina shares her journey from San Diego to San Jose State, where she studied Kinesiology and Rehabilitation Science. Her transition from physical therapy interests to massage therapy was fueled by a passion for hands-on healing and her own history as a lifelong athlete.The "Tech Neck" Antidote: Living in the Bay Area, Karina discusses the prevalence of "tech neck" and rounded shoulders. She explains why working on the chest and underarms is often the secret to relieving neck and back pain.Massage + Integrated Stretching: Unlike a typical "deep tissue" session that can feel like "muscle mashing," Karina’s signature style is "super slow and super gentle." The massage prepares the tissue, while the assisted stretching "locks everything in" to increase mobility and decrease pain.The Power of Letting Go: Anna and Karina discuss the "emotional releases" that often happen on the table. By taking the "thinking part" out of stretching for the patient, Karina creates a safe space for true relaxation and nervous system regulation. At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    16 min
  2. 14: Is Your Pelvic Floor Trying to Tell You Something? What Every Woman Should Know

    MAR 18

    14: Is Your Pelvic Floor Trying to Tell You Something? What Every Woman Should Know

    Join us in the "Held Space" with our guest, Dr. Janet Yiu, a pelvic floor physical therapist and founder of Optimize Pelvic Health. In this episode, we explore the complexities of the pelvic floor—a part of the body that holds so much, yet is often misunderstood. Dr. Janet shares her holistic approach, looking beyond muscles to the nervous system, stress, and the significant transitions women’s bodies undergo. In this episode, you’ll learn: Dr. Janet’s Journey: How she transitioned from sports medicine to specializing in pelvic health after seeing runners struggle with symptoms like leakage.What is the Pelvic Floor?: A clear definition of this group of muscles responsible for bowel, bladder, sexual health, and pelvic stabilization.The "Kegel" Conversation: Why Kegels aren't always the answer and the importance of a professional assessment.5 Major Reasons for Leakage: Understanding that leakage isn’t always about weakness; it can also be caused by tension, low estrogen, or nerve irritation.The Stress Connection: How the pelvic floor is the only muscle group with direct input from stress nerves and why "Gremlins in your groin" is a real phenomenon.The Pelvis-Jaw Connection: The fascinating facial and nervous system link between clenching your jaw and tension in your pelvic floor.Practical Tips for Pelvic Health:Why sipping water is better for your bladder than "chugging".The importance of finding daily joy to relax the nervous system.Advice for teachers and nurses on the importance of regular bathroom breaks. Final Thought from Dr. Janet: "Just because something is common doesn't mean that it's normal." Resources:Dr. Janet Yiu's Website: https://www.optimizepelvichealth.com/ At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    21 min
  3. 13: An Ayurvedic Guide to Postpartum Replenishment with Ayurvedic Doula, Elizabeth Marie Swamy

    MAR 4

    13: An Ayurvedic Guide to Postpartum Replenishment with Ayurvedic Doula, Elizabeth Marie Swamy

    In this episode of the The Held Space We welcomes Dr. Elizabeth Swami, an Ayurvedic doctor and postpartum doula. Dr. Swami shares her journey into Ayurveda, the fundamental principles of this ancient Indian science, and practical tips for health and wellness, particularly during the postpartum period. Core Concepts of AyurvedaThe Five Elements: Ayurveda is built on the elements of Ether, Air, Fire, Water, and Earth.The Three Doshas (Energies): These elements combine to create three primary energies that govern the body and mind:Vata (Ether & Air): Represents movement; qualities include dryness and cold.Pitta (Fire & Water): Governs transformation and change; qualities include heat and oiliness.Kapha (Earth & Water): Acts as the container or structure; qualities include wetness and heaviness.Finding Balance: The core philosophy of Ayurveda is achieving health by balancing these qualities—for example, cooling down if you are too hot or oiling if you are too dry.Focus on Postpartum CareDr. Swami specializes in women's health and emphasizes the critical importance of the first 42 days postpartum. The Concept of "Vata Dislodgement": Childbirth creates empty space in the womb, leading to an increase in Vata (air/ether). If not properly pacified with rest and specific nutrition, this can lead to long-term health issues.Agni (Digestive Fire): Labor is a trauma that diminishes the body’s digestive strength. Postpartum care focuses on rebuilding this "fire" through warm, light, and easily digestible foods.Mental & Emotional Health: Dr. Swami highlights the use of Nutmeg and Saffron to support the mind and nervous system during the hormonal shifts after birth.Practical Wellness TipsCook Your Food: Dr. Swami’s #1 health tip is to prioritize cooked food over raw food, as it is significantly easier for the body to digest and can improve blood pressure and heart rate.Postpartum Superfoods:Bone Broth: Essential for rebuilding strength.Ginger & Fennel Tea: Supports digestion, wound healing, and breast milk production.Dates & Ghee: Recommended to help ease postpartum constipation.Resources & RecommendationsDr. Swami's Website: VedicWild.comRecommended Reading:Dr. Vasant Lad: For those seeking an in-depth study of classical Ayurvedic texts.Kate O’Donnell: For accessible recipes and introductory Ayurvedic concepts. At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    20 min

  4. FEB 11

    12: How the Webster Technique Supports Pregnancy and Birth with Dr. Meghan Dowling

    In this episode of The Health Space, host Anna Rudel sits down with Dr. Meghan Dowling from Austin Family Chiropractic to explore the transformative role of chiropractic care during pregnancy. Dr. Dowling shares her personal journey from a traumatic first birth to an empowered second experience, which led her to specialize in the Webster Technique. In this episode, we discuss:Dr. Dowling’s Personal Story: How an unplanned C-section during her first pregnancy fueled her passion for helping other mothers avoid similar birth trauma.Understanding the Webster Technique: A gentle, specialized chiropractic adjustment focused on pelvic and sacral alignment to improve balance and mobility for expectant mothers.The Importance of Pelvic Balance: How misaligned ligaments can create uterine torsion, potentially affecting the baby's ability to settle into an optimal position for birth.Chiropractic Care vs. ECV: The difference between gentle chiropractic balancing and the forceful External Cephalic Version (ECV) procedure performed in hospitals to turn breech babies.Spinning Babies: How these specific exercises work hand-in-hand with chiropractic care to support optimal fetal positioning.Debunking Myths: Addressing common misconceptions regarding the safety and efficacy of prenatal chiropractic adjustments.Featured Resources:Spinning Babies: spinningbabies.com Connect with Dr. Meghan Dowling:Website: austinfamilychiropractic.comInstagram: @dr.megan.dowling At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    18 min

  5. 12/17/2025

    11. Is Your Gut Talking to You? Signs, Sensitivities & Solutions with Dr. Sherry Sue

    In this episode of The Held Space, Anna is joined by the brilliant Dr. Sherry Sue, a naturopathic physician and certified Fellow of the American Board of Naturopathic Gastroenterology (FABNAG). Dr. Sue shares her passion for gut health and its profound impact on overall wellness. We dive into: Why the gut is considered the foundation of health.The immune system’s fascinating role in gut health.Signs of a healthy gut and what happens when things go awry.The importance of variety in your diet and how to eat 30+ plants a week.The truth about gluten sensitivity and how to identify if it’s affecting you. Dr. Sue also explains the role of functional testing in uncovering hidden imbalances and offers practical tips for supporting your gut health. Whether you’re curious about probiotics, food diversity, or the connection between gut health and immunity, this episode is packed with insights you won’t want to miss. Have questions for Dr. Sherry? Share them in the comments, and we’ll pass them along for a potential follow-up episode! At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    16 min

  6. 12/10/2025

    10: Your Post-Baby Body: What You Need to Know with Pelvic Floor PT Tanya Goodrich

    In this episode of The Held Space, Anna sits down with Tanya Goodrich, PT, a pelvic physical therapist with 15 years of specialized experience, to dive deep into the often-overlooked world of postpartum recovery. Tanya brings compassion, expertise, and a refreshing dose of honesty to a topic that deserves far more attention: a mother’s healing journey after birth. We explore: Why postpartum recovery is so frequently ignored, and how mothers can shift the focus back to their own well-being.What actually happens to your body during pregnancy and birth—from core changes to pelvic floor impact—and why the “bounce back” culture is so damaging.The real timeline for physical and hormonal healing, including how breastfeeding affects recovery for months after you stop.Simple, foundational exercises like the “magic exhale” and Tanya’s beloved “blueberries” technique to gently reconnect with your core and pelvic floor.Clear red flags—like leaking, pain, heaviness, and numbness—that signal it’s time to see a pelvic physical therapist.What to expect during a pelvic PT visit and why the experience is far more supportive and empowering than most people imagine. Whether you're newly postpartum, years past childbirth but still not feeling quite like yourself, or simply curious about pelvic health, this episode offers validation, education, and practical tools to support your healing. Tune in to learn how small, intentional steps can help you rebuild strength, confidence, and connection to your body. Connect with Tanya Goodrich, PT: Website: Visit HealthyPelvis.com for more resources, information, and to book an in-person or telehealth appointment.Special Offer for Listeners: Get $50 off your first session! Just mention HealthSpace50 when you book.Email: Have a specific question? You can reach out to Tanya directly at Tanya@healthypelvis.com. At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    24 min

  7. 11/26/2025

    09: Understanding Stress and Supporting Your Adrenals with Naturopathic Dr. Sadi Jimenez

    In this episode of The Held Space, Anna sits down with Dr. Sadi Jimenez, ND, from Naturopathic Family Health, to dive deep into stress and its impact on adrenal health. Dr. Sadi shares her expertise on understanding stress, how it manifests in our bodies, and why it’s such a pervasive issue in today’s fast-paced world. We explore: The subjective nature of stress and how it affects everyone differently.The connection between stress and adrenal health, including the role of cortisol.Common symptoms of adrenal imbalance and how to identify them.Practical strategies for managing stress, from mindfulness to lifestyle adjustments.The surprising benefits of magnesium glycinate for relaxation, sleep, and overall well-being. Whether you’re feeling the weight of Silicon Valley stress or just looking for actionable tips to improve your health, this episode is packed with insights and advice to help you find balance. Tune in to learn how small, intentional steps can make a big difference in managing stress and supporting your adrenal health. At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    15 min

  8. 10/30/2025

    08. Healing PCOS from the Inside Out: Why Your Body Needs Warm Meals, Deep Sleep, and Gentle Movement

    Episode Summary:Have you ever felt that managing your health, especially with a condition like PCOS, is an uphill battle? In this episode, Anna is joined by Lokahi's fertility expert, Cara Ortiz, to explore the holistic connection between your lifestyle and hormonal harmony. Discover how Traditional Chinese Medicine (TCM) offers a gentle yet powerful path to understanding and managing Polycystic Ovarian Syndrome. Cara breaks down complex topics, offering a new lens through which to view your health—from cycle regulation and insulin sensitivity to fertility and overall vitality. This conversation provides a hopeful path toward rebalancing your body by nurturing its innate healing ability. In this episode, you will learn:How Traditional Chinese Medicine views PCOS not just as a diagnosis, but as a pattern of imbalance, such as "dampness" or "blood stasis," which can be addressed holistically.The surprising reason why common diet trends like fasting may not be the best approach for women with PCOS, and why warm, cooked foods are considered superior for hormonal health.Practical ways to support your body's healing, including gentle movement, choosing clean foods, and creating a sleep environment that nurtures deep, restorative rest.About the synergy between Western and Chinese medicine, and how combining both can create a faster, more effective path toward your health and fertility goals.How specific herbal formulas, like the renowned Jia Wei Xiao Yao Wan, can help the body manage stress, improve circulation, and support the entire reproductive system. If you have any questions, comment below and follow for more episodes on holistic wellness. At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. 👉🏼 Discover more at lokahiacupuncture.com

    19 min
See All (15)

About

Join Anna in this exclusive podcast, where she brings together inspiring women—experts in their fields who are also navigating similar journeys. Together, they engage in heartfelt conversations on healing, hormones, and life transitions, sharing wisdom, expert advice, and empowering tools rooted in holistic care.Each episode creates a space for you to feel seen, heard, and supported as you navigate your own path to healing and balance.Step into The Held Space—where every woman’s story matters.

Information

  • Creator
    Lokahi CEO Anna Rudel
  • Years Active
    2025 - 2026
  • Episodes
    15
  • Rating
    Clean
  • Copyright
    © 2026 Lokahi Acupuncture All Rights Reserved.
  • Show Website
    The Held Space