The Hole Shebang

Fatigue that persists despite adequate sleep is one of the most common and most dismissed complaints in women's healthcare. In this episode, pelvic health physiotherapist Kristen Parise sits down with Dr. Margot Lattanzi, a board certified naturopathic doctor in Toronto and creator of the Hormone Cornerstone Method, to explore why standard bloodwork often misses the hormones driving chronic fatigue and what a naturopathic approach can uncover. From thyroid antibodies and insulin to cortisol rhythm and gut inflammation, Margot walks through what a fuller hormone picture actually reveals. We also dig into postpartum depletion, why perimenopause involves far more than estrogen and progesterone, and the simple nervous system resets you can start today. If you have been told your labs are fine but your body disagrees, this conversation is your starting point. Timestamps [00:00] Welcome and introduction to Dr. Margot Lattanzi [01:00] Margot's origin story: from chronic health struggles to naturopathic medicine [03:15] The Hormone Cornerstone Method: six systems that drive hormonal health [05:00] Why testing and tracking are always step one [07:00] "Your labs are fine" and what that actually means [09:05] The thyroid deep dive: TSH, T3, T4, antibodies and the HPT axis [11:25] Gut health, inflammation and nutrient absorption [15:15] Meeting patients where they are: the easy, medium, hard approach [16:50] Postpartum depletion: what real recovery looks like [20:25] Sleep quality versus quantity [22:05] Sleep is a 24 hour event: calming the nervous system during the day [24:00] Vagus nerve exercises: deep breathing, gargling, singing [26:40] Postpartum meets perimenopause: the double whammy [30:45] Omegas, brain fog and why even fish eaters benefit from supplementation [32:00] Cortisol: what it actually does and why social media gets it wrong [35:15] Continuous glucose monitors: helpful or information overload? [39:10] The Why Am I Always Tired Hormone Quiz [43:05] Theme song: Man! I Feel Like a Woman by Shania Twain What You Will Learn This episode walks through the hormone testing your family doctor may not be running, including thyroid antibodies, insulin and a full iron panel. Margot explains what postpartum depletion actually looks like from a naturopathic lens, why perimenopause involves far more than estrogen and progesterone, how cortisol follows a 24 hour rhythm that most of us are sabotaging, and the simple nervous system resets you can do throughout your day to keep your stress response in check. Key Topics Covered Hormone Cornerstone Method and the six cornerstones of health Thyroid testing beyond TSH: T3, T4 and thyroid antibodies Cortisol rhythm, the cortisol awakening response and "wired and tired" Postpartum depletion and nutrient recovery Perimenopause as more than estrogen and progesterone Gut health, inflammation and leaky gut Nervous system regulation and vagus nerve exercises Omegas, brain fog and healthy fats for hormone production Sleep quality versus quantity PCOS, insulin resistance and irregular cycles Supplement strategy: magnesium, L-theanine, ashwagandha, vitamin D Resources Mentioned Why Am I Always Tired? Hormone Quiz (free download from Dr. Margot) The Fatigue Fix Guide (6 week self-paced online course) Related Episodes from The Hole Shebang Episode 7: Healing the Gut for Hormone Balance with Stephanie Singh Episode 12: Perimenopause and Hormone Replacement with Dr. Alison Shea Episode 45: Exhausted to Energized: Real Nutrition Talk for Real Moms with Laura Lima Episode 59: Your Vagina Is Shrinking and Nobody Told You with Dr. Carrie Jones Episode 76: The Four Pillars of Hormone Balance for Women Over 40 with Daphne Kostova Guest Bio Dr. Margot Lattanzi is a board certified naturopathic doctor and acupuncture provider practicing at Body Co Toronto in The Junction and virtually across Ontario. She is the creator of the Hormone Cornerstone Method and The Fatigue Fix Guide. She holds additional training in hormone therapy, fertility, prenatal and postnatal care, paediatric care and women's health. Theme Song: Man! I Feel Like a Woman! by Shania Twain Connect with Dr. Margot Lattanzi Website: doctormargotnd.com Instagram: @doctormargotnd Email: [email protected] Booking: doctormargotnd.janeapp.com Connect with The Hole Shebang Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Follow on Instagram @blueberrytherapypelvichealth Listen and subscribe: blueberrytherapy.ca/podcast Join us at The Pleasure Principle Conference on May 8, 2026 in Hamilton, Ontario. Visit blueberrytherapy.ca for details.

PMDD: 30 Years of Misdiagnosis and How to Break the Cycle One in 20 menstruating people lives with premenstrual dysphoric disorder (PMDD) and the average time to diagnosis is still 20 years. For Heather Hendrie, it was 30. Heather is a Registered Clinical Counsellor, wilderness therapist and creator of the Awfully Hilarious anthology series, a collection of books using humour to break stigma around periods, sex and the stories we are most often told to keep quiet. In this episode, Kristen and Heather explore what PMDD actually looks like to live with, why the medical system keeps missing it and how storytelling can do what a clinical handout never could. The conversation also covers the science of walk-and-talk nature therapy and what bilateral movement on trail does to the nervous system. What You Will Learn This episode covers what PMDD is in plain language and why it is consistently misdiagnosed as bipolar disorder, depression or identity issues. Heather shares what those 30 undiagnosed years actually looked like month to month and what finally connected the dots. You will also hear about the origin of the Awfully Hilarious anthology series, what the editorial team discovered about desire, identity and courage through the Pillow Talk submissions and why Heather believes humour is one of the most underused tools in health advocacy. The episode closes with the science of what the research shows about nature and nervous system regulation. Episode Breakdown [00:57] PMDD: what 30 undiagnosed years actually looked and felt like [03:31] Premenstrual dysphoric disorder explained in plain language and why diagnosis takes so long [04:21] The perimenopause times a thousand analogy and why PMDD is getting more attention now [07:52] How a terrible date and a phone call became the Awfully Hilarious book series [10:35] Pillow Talk: 18 writers on sex, desire and intimacy from across five countries [13:00] Why some stories required anonymity and how the editorial team protected writers [21:00] Walk-and-talk wilderness therapy in Whistler BC and why the trail changes what is possible [22:46] The science: bilateral movement, birdsong, attention restoration theory and fractal patterns in nature [31:38] What Heather is reading at The Pleasure Principle conference on May 8, 2026 About Heather Hendrie Heather Hendrie is a Registered Clinical Counsellor (RCC) and wilderness therapist based in Whistler, British Columbia. She holds a Bachelor of Kinesiology from the University of Calgary and a Master of Arts in Clinical Mental Health Counselling with a concentration in Transpersonal Wilderness Therapy from Naropa University. She is the founder of True Nature Wilderness Therapy and the creator of the Awfully Hilarious anthology series. Her forthcoming memoir, Where the Eff Is My Red Tent (Caitlin Press), releases September 2026. 🎶 Theme Song: Heaven Is a Place on Earth by Belinda Carlisle Key Topics Covered Premenstrual dysphoric disorder (PMDD): symptoms, diagnosis and the 20-year average delay Why menstruating bodies were systematically understudied by medicine The Awfully Hilarious anthology series: origin, mission and all four books Pillow Talk: stories about sex, desire and intimacy from writers across five countries Walk-and-talk wilderness therapy in the Sea to Sky Corridor, BC Bilateral movement and brain hemisphere activation on trail Birdsong, fractals and attention restoration theory The Pleasure Principle conference May 8, 2026 in Hamilton, Ontario Resources and References Mentioned Awfully Hilarious book series - all four books available here including Pillow Talk, Period Pieces and Stories We Never Tell Where the Eff Is My Red Tent by Heather Hendrie - forthcoming memoir from Caitlin Press, pre-sale available now, September 2026 The Cycle: Confronting the Pain of Periods and PMDD by Shalene Gupta - the book Heather references on PMDD history and the fight for DSM inclusion McMaster Premenstrual Symptoms Screening Tool (PSST) - the validated 19-question screening tool developed at McMaster University to identify PMS and PMDD. This is the tool Heather references in the episode. Available in hardcopy and electronic format. International Association for Premenstrual Disorders (IAPMD) - free PMDD symptom tracker and diagnosis support resources PaRx (Park Prescriptions Canada) - the Canadian program encouraging healthcare providers to prescribe time in nature True Nature Wilderness Therapy - Heather's walk-and-talk therapy practice, accepting clients in BC and western provinces Related Episodes Episode 49: Unlocking the Secrets of Your Hormonal Cycle with Laura Federico - PMDD, cycle tracking and menstrual health Episode 7: Healing the Gut for Hormone Balance with Stephanie Singh - menstrual cycle and hormonal health Episode 16: Move the Body, Heal the Mind with Dr. Jennifer Heisz - the science of movement and mental health Episode 29: Moving from Surviving to Thriving in the Perinatal Period with Dr. Arielle Buch-Frohlich - perinatal mental health advocacy Episode 12: Perimenopause and Hormone Replacement with Dr. Alison Shea - hormones and mental health through midlife Connect with Heather Hendrie Website: heatherhendrie.com Awfully Hilarious books: awfullyhilarious.com True Nature Wilderness Therapy: truenaturewildernesstherapy.com Instagram (books): @awfullyhilarious Instagram (therapy): @truenaturewildernesstherapy Instagram (personal): @heather.hendrie Connect with The Hole Shebang Visit blueberrytherapy.ca to book a pelvic health appointment, browse our team and subscribe to the podcast. Follow us on Instagram: @blueberrytherapypelvichealth The Pleasure Principle conference is May 8, 2026 in Hamilton, Ontario. Tickets at blueberrytherapy.ca.

Pelvic Floor Basics: Why Kegels Are Only Half the Story with Lauren Ohayon If you have been doing your Kegels faithfully and still feel disconnected from your pelvic floor, still leaking, still in pain, or completely unsure what your pelvic floor is actually doing, this episode is what you have been waiting for. Lauren Ohayon is the creator of Restore Your Core, a globally recognized movement method practiced in over 80 countries and recommended by OBGYNs and pelvic floor physical therapists worldwide. Lauren reframes the pelvic floor not as a squeeze-and-tighten muscle but as a reflexive pressure manager that moves with your breath, your spine and every step you take. If you have ever wondered why Kegels alone are not solving the problem, Lauren has your answer. What You Will Learn Lauren explains why the dominant narrative around pelvic floor training leaves so many people stuck and frustrated. She offers a completely different framework rooted in breath, body literacy and reflexive movement that applies whether you are 17 or 70, postpartum or post-menopausal. You will learn practical techniques to feel your pelvic floor without squeezing, understand why pelvic floor issues show up long before pregnancy or menopause, and walk away with a simple daily movement practice that builds body awareness over time. Episode Breakdown [00:01] Lauren's background: from journalism school at NYU to creating a globally practiced movement method [08:46] What the pelvic floor actually is: a dynamic pressure manager, not a squeeze muscle [13:48] How to feel your pelvic floor reflexively: the 100-candle exhale, tailbone wagging and clitoral nodding [21:20] How Lauren talks about pelvic anatomy with clients and why shame-free language changes everything [27:09] Pelvic floor dysfunction in teenagers and young adults: why it starts earlier than most people think [30:52] A five-minute daily mindful movement practice to build body awareness and complete the stress cycle [39:46] On multitasking, boredom and why being more present is actually good for your brain About Lauren Ohayon Lauren Ohayon is the creator of Restore Your Core (RYC), an evidence-informed movement program for core and pelvic floor rehabilitation practiced in 80 countries. She is also the co-founder of Body Ready Method, which has certified over 1,800 pregnancy, birth and recovery professionals globally. With more than 25 years of experience as a yoga and Pilates teacher, Lauren brings lived experience healing her own back injury and navigating three pregnancies into everything she teaches. Her approach blends movement science, nervous system regulation and body literacy to support core and pelvic floor healing without fear or fixation. Theme Song 🎵 Just Breathe by Pearl Jam Key Topics Covered Why the "tighter is better" pelvic floor narrative is incomplete and often harmful The pelvic floor as a reflexive pressure manager and shock absorber Breath as the primary driver of pelvic floor movement Body literacy practices for teenagers through menopause The 100-candle exhale and other techniques for feeling the pelvic floor without squeezing Completing the stress cycle through mindful movement Why pelvic floor issues show up in young people long before pregnancy or menopause The overlap between emotional load, nervous system tension and pelvic floor holding patterns Resources Mentioned Restore Your Core — Resource provide by Lauren for The Hole Shebang listeners Related Episodes Ep. 11: Postpartum Pelvic Floor Health with Dr. Sara Reardon - Kegel myths, hypertonic muscles and what the pelvic floor actually needs Ep. 44: Rock Star to Pelvic Floor Revolutionary with Dr. Bruce Crawford - Pilates, neuromuscular training and pelvic floor fitness Ep. 67: How Breathwork Heals Chronic Illness with Jenn Mansell - parasympathetic activation and breath as medicine Ep. 19: The Ugly Triad with Dr. Nicole Wilson - diaphragm function, pelvic floor integration and core stability Ep. 35: Unfuckwithable: The Art of Receiving with Haley Bowler-Cooke - somatic practices and nervous system regulation Connect with Lauren Ohayon Website: restoreyourcore.com Personal site: laurenohayon.com Instagram: @thelaurenohayon Connect with The Hole Shebang Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Follow on Instagram @blueberrytherapypelvichealth Book a pelvic floor assessment at blueberrytherapy.ca - virtual consultations available across Ontario.

Pelvic Floor Fitness: Why Kegels Alone Will Never Be Enough Pelvic floor exercises are about far more than squeezing. In this episode of The Hole Shebang Podcast, Kristen Parise sits down with Kim Vopni, The Vagina Coach, to talk about why standard Kegel protocols fall short and what a comprehensive approach to pelvic floor fitness actually looks like. Kim is a certified fitness professional, menopause support practitioner, author of three books and creator of the Buff Muff Method. With over 21 years in pelvic health, she has helped thousands of women apply real training principles to the pelvic floor at every stage of life. In This Episode [01:27] Kim's origin story: from fearing childbirth to becoming The Vagina Coach [05:39] How a joke at a business conference became a global pelvic health brand [09:25] Why "just do your Kegels" misses the mark and what pelvic floor fitness actually requires [16:03] What to know when you receive a prolapse diagnosis [17:44] Kim's prolapse surgery decision after nine years of symptoms and the shame she carried [22:30] Innovation in the pessary and femtech space [27:31] What are hypopressives and what does the research say [33:54] First steps when you start noticing pelvic floor changes [38:32] The stat that should alarm every clinician: 46% of women stop exercising because of their pelvic floor [39:13] Vaginal estrogen, HRT and becoming the CEO of your body [43:28] Lessons from hosting Between Two Lips: sleep apnea, PRP and avulsion screening [49:56] Why collaboration between pelvic PTs and fitness professionals matters What You Will Learn Why the pelvic floor needs progressive training just like any other muscle group and how to move beyond three sets of 10 Kegels. How a prolapse diagnosis can become a catalyst for improved overall health when you build the right care team. Why pessaries are a tool rather than a failure and how they can be used preventively. What role vaginal estrogen plays in preventive care across the menopause transition. About Kim Vopni Kim Vopni is a certified fitness professional, menopause support practitioner and author of Your Pelvic Floor: A Practical Guide to Solving Your Most Intimate Problems. She is the creator of the Buff Muff Method, founder of Kegels and Cocktails, host of the Between Two Lips podcast and creator of a professional certification program for fitness and movement professionals. Theme Song: "I Lived" by OneRepublic Resources Mentioned Estrogen Matters by Avrum Bluming and Carol Tavris The Great Menopause Myth by Kristin Johnson and Maria Claps Hot Flash Inc Podcast by Ann Marie McQueen Your Pelvic Floor by Kim Vopni Related Episodes of The Hole Shebang Ep 21: Pessaries with Kristen Parise and Dr. Maureen MacDonald Ep 23: Understanding Pelvic Organ Prolapse with Dr. Carolyn Best Ep 44: Rock Star to Pelvic Floor Revolutionary with Dr. Bruce Crawford Ep 57: Perimenopause Isn't All in Your Head with Jessica Caceres Ep 62: Purple Pessaries and AI Fitting with Derek Sham Connect with Kim Vopni Website: vaginacoach.com Instagram: @vaginacoach Podcast: Between Two Lips Buff Muff Method: buffmuff.com Connect with The Hole Shebang Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Follow on Instagram @blueberrytherapypelvichealth. Leave a review on Apple Podcasts or Spotify to help more people find this conversation.

Sex After Prostate Cancer: Hope and Rehab Sex after prostate cancer is one of the most common concerns men face after treatment, yet it remains one of the least addressed. In this episode of The Hole Shebang Podcast, Kristen Parise sits down with cognitive psychologist and sexuality educator Victoria Cullen, founder of A Touchy Subject, to talk about what really happens to sexual function after a prostatectomy and what men and their partners can actually do about it. Victoria supports over 430 men worldwide through her private membership hub and brings a practical, pleasure-centered approach to erectile rehabilitation that is changing lives. Episode Timestamps [00:00] Why male sexual health belongs on a pelvic health podcast [02:00] Victoria's journey from cognitive psychology to prostate cancer sexual rehabilitation [08:30] What happens to erection nerves during prostate surgery [16:00] Building your erection recipe: the multimodal approach to rehabilitation [20:30] How vacuum erection devices work and when to start using one [29:00] Partners, teamwork and the better normal [38:00] Pelvic floor physiotherapy and prostate recovery [42:00] What progress actually looks like and how to track it [51:00] A message of hope for men navigating sexual recovery What You Will Learn This episode covers why cavernous nerve recovery after prostatectomy takes two to four years, how vacuum erection devices maintain penile tissue health during rehabilitation, the concept of the erection recipe using multiple stacked interventions, the role of pelvic floor physiotherapy in prostate recovery, what the better normal looks like for couples rebuilding intimacy after cancer treatment, and how wearable technology like the FirmTech TechRing is changing the way men track their erectile function at home. About Victoria Cullen Victoria Cullen is a cognitive psychologist with a BSc and MSc from University College London. She is the founder of A Touchy Subject, an online sexual rehabilitation platform for men after prostate cancer treatment. Victoria has partnered with Professor Declan Murphy at the Peter MacCallum Cancer Centre and has presented at the Asia Pacific Prostate Cancer Congress, the Urology Society of Australia and New Zealand conference, and multiple physiotherapy conferences across Australia and New Zealand. She supports over 430 men worldwide through her private membership hub. Theme Song Pump It Up by Elvis Costello (career) and My Way by Frank Sinatra (life) Key Topics Covered Sex after prostate cancer Erectile dysfunction after prostatectomy Vacuum erection devices and penis pumps Nerve sparing surgery and neuropraxia Penile rehabilitation timeline Constriction rings and multimodal erection support Climacturia and arousal incontinence Partner support and couples sexual recovery Pelvic floor physiotherapy for men FirmTech TechRing for tracking nocturnal erections Penile implants and nerve grafting surgery Resources and References Mentioned A Touchy Subject by Victoria Cullen A Better Normal: Your Guide to Rediscovering Intimacy After Cancer by Tess Deveze Beyond Erections by Mish Middelmann FirmTech TechRing for overnight erection monitoring VaxAid Water Pump for shower or bath rehabilitation Dr. Jo Milios, men's health physiotherapist and prostate cancer rehabilitation researcher Related Episodes from The Hole Shebang Episode 34: Healing Below the Belt: The Missing Piece in Cancer Care with Alex Hill Episode 37: Sex, Pelvic Health and Breaking Taboos with Dr. Rachel Gelman Episode 2: Mindfulness to Improve Sexual Desire with Dr. Lori Brotto Episode 56: The Real Talk about Sex After Cancer Treatment with Dr. Michelle Jacobson Episode 60: Perimenopause as Your Sexual Debut with Taylor McConnachie Connect with Victoria Cullen Website: atouchysubject.com Instagram: @atouchysubject Email: [email protected] YouTube: A Touchy Subject YouTube Channel LinkedIn: Victoria Cullen on LinkedIn Subscribe and Support The Hole Shebang Subscribe to The Hole Shebang on Apple Podcasts, Spotify or wherever you listen. Leave a review to help other people find the show. Visit blueberrytherapy.ca to learn more about pelvic health services and check out blueberrytherapy.ca/podcast for all episodes. Connect with The Hole Shebang Follow on Instagram @blueberrytherapypelvichealth  

f you've had a cesarean birth, whether it was recent or decades ago, this episode will change how you think about your scar and your recovery. Registered massage therapist Nicole Nifo joins Kristen Parise to break down what actually happens to your body during a C section, why your scar affects far more than what you see on the surface and how specialized scar therapy can restore function at any stage of life. Nicole also shares her own experience with three cesarean births including an emergency cesarean where her uterus tore from the incision into her cervix. What You'll Learn in This Episode This conversation covers the anatomy of a cesarean, what is actually cut during the procedure and how scar tissue forms through approximately seven tissue layers. Nicole explains how scar restrictions can contribute to back pain, pelvic floor tension, incontinence and core dysfunction. She walks through her approach to C section rehabilitation including manual scar release, the Dolphin Neurostim microcurrent technology and functional movement retraining. The episode also digs into the emotional side of cesarean recovery, why so many people struggle to touch their scars and what that tells us about unprocessed birth trauma. Key Topics Covered What happens to your body during a cesarean section, the seven layers from skin to uterus, and how the procedure has evolved to include gentle cesarean techniques that support immediate bonding and breastfeeding. The gap in postpartum care after surgical birth and why being discharged with only a "what not to do" list fails cesarean parents. How the Dolphin Neurostim uses microcurrent point stimulation to soften scar tissue, reduce adhesions and improve mobility in both new and decades old scars. The connection between C section scar tissue and pelvic floor dysfunction, including why many cesarean parents experience tight pelvic floors, pain with intercourse and stress incontinence. Early postpartum movement including shallow squats, marching, chest opening stretches, hip flexor stretches and desensitization techniques for the scar. The emotional component of scar healing, nervous system upregulation after birth and the practice of placing hands over the incision while affirming safety and healing. About Nicole Nifo Nicole Nifo is a Registered Massage Therapist with over 20 years of experience specializing in C section rehabilitation and scar therapy. After experiencing an emergency cesarean with her first baby, followed by two planned cesareans, Nicole made it her mission to give postpartum parents the recovery support the medical system doesn't provide after six weeks. She combines manual scar release techniques with the Dolphin Neurostim, a clinically proven microcurrent tool used in over 60,000 hospitals worldwide. Nicole is the creator of the C Section Recovery Method, a 12 week online program, and has just joined the Blueberry Therapy team in Hamilton, Ontario. Theme Song: "Larger Than Life" by Backstreet Boys Resources Mentioned The Dolphin Neurostim microcurrent device for scar release therapy Nicole's C Section Recovery Method 12 week online program Nicole's Early Recovery Guide (zero to six weeks post cesarean), available through her Instagram Connect with Nicole Nifo Website: Fully Alive Wellness Instagram: @csectionrecoverycoach Book with Nicole at Blueberry Therapy in Hamilton, Ontario Related Episodes You Might Love Episode 78: The Bounce Back Lie and What Postpartum Recovery Actually Looks Like with Michelle Gauvreau Episode 66: The New Postpartum Exercise Guidelines That Ditch the Six Week Rule with Dr. Margie Davenport Episode 11: Postpartum Pelvic Floor Health with The Vagina Whisperer Dr. Sara Reardon Episode 9: Understanding Severe Maternal Morbidity with Dr. Giulia Muraca Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

In this episode of The Hole Shebang, Kristen sits down with Chloe Lewis, a women's health physiotherapist with 12 years of clinical experience working within the UK's National Health Service. Chloe holds an MSc in Women's Health and is currently completing a PhD investigating resistance training during the menopause transition. Alongside her clinical and academic work, she teaches, speaks, and creates educational content aimed at improving standards in women's health and translating research into practice. She has also set up group based resistance training classes for menopausal women at the doctor's surgery where she works. What You'll Learn: This conversation covers the real reasons menopausal women aren't lifting weights and what actually helps them start. Chloe breaks down the barriers, including time scarcity, the fragility myth, non inclusive gym environments, and the cultural belief that strength training is only for younger, more athletic bodies. She also shares the facilitators that work, like group based exercise, lower cost options, and motivators rooted in long term independence rather than aesthetics. Chloe explains the just released ACSM (American College of Sports Medicine) resistance training guidelines, updated for the first time in 17 years, and why they represent a shift toward accessibility. She provides a concrete four exercise starter program: overhead press, vertical row, a push movement like bench press, and a lower body movement like a squat or deadlift, done for two to three sets at a challenging weight, at least twice a week. The conversation then tackles one of the most persistent myths in pelvic health: that lifting worsens prolapse or incontinence. Chloe breaks down the intra abdominal pressure research and explains why training at the edge of symptoms, rather than avoiding exercise entirely, is how we build tolerance and capacity. Chloe also shares her PhD direction. Her goal is a four arm intervention study comparing resistance training alone, resistance training plus pelvic floor exercises, pelvic floor exercises alone, and a control group over 16 to 20 weeks to determine whether progressive strength training improves pelvic floor function. Theme Song: "Can't Hold Us Down" by Christina Aguilera Key Topics Covered: Barriers and facilitators to resistance training in menopause, the updated 2026 ACSM resistance training guidelines, a beginner friendly four exercise program, intra abdominal pressure and the prolapse lifting myth, musculoskeletal syndrome of menopause, why menopause specific exercise programs can be predatory marketing, pain education and DOMS (delayed onset muscle soreness) for new exercisers, progressive overload and building confidence through group training Resources and References Mentioned: ACSM Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (2026) Stuart Phillips, PhD, McMaster University (referenced re: resistance training in menopause) Anthony Lo (referenced re: breath strategies and movement modification for pelvic symptoms) Connect with Chloe Lewis: Instagram: @chloelewisphysio LinkedIn: Chloe Lewis Connect with The Hole Shebang: Visit blueberrytherapy.ca Subscribe to The Hole Shebang Podcast Instagram: @blueberrytherapypelvichealth

Michelle Gauvreau is a certified nutrition coach, fitness instructor, published writer, product developer, public speaker, and trusted television nutrition correspondent with nearly two decades of experience in the health and fitness industry. She began her career as Assistant Editor at RK Publishing for MuscleMag and Oxygen Magazine, later serving as Advertising Director and health writer with Inside Fitness and IFM Media. She has competed at the provincial and national level in bikini fitness representing Ontario and Canada, and is the founder of The Michelle Method, a philosophy built on sustainable nutrition, self-love, and helping women build a lifestyle they can maintain for life. She is a mom of three and a dedicated fur mama. In this episode, Michelle and Kristen dig into the real story of postpartum recovery. Michelle had her first son at 30 and her second at 41, following a complicated delivery that required both a C-section and a surgical repair at 36 weeks. Her recovery the second time was dramatically faster, and she attributes it entirely to what she did differently. What listeners will learn: Why consistent movement and clean nutrition during pregnancy is the most powerful investment in postpartum recovery How to build back postpartum in phases from zero to two weeks through to four to five months, including when to add impact and how to listen for warning signs What postpartum nutrition should focus on, including protein, fiber, hydration, collagen, and the breastfeeding-specific adjustments that are often overlooked How postpartum and perimenopausal symptoms can overlap for women having babies in their late 30s and 40s The truth about C-section overhang and why pelvic floor physio plus nutrition addresses it far more effectively than surgery Resources and References Mentioned: Dr. Margie Davenport's postpartum return to exercise guidelines: Canadian Physical Activity Guidelines for Postpartum Inner Wealth amino acid supplements (mentioned by Michelle for perimenopause symptom support): search Inner Wealth on Instagram Theme Song: I'm Every Woman by Chaka Khan Connect with Michelle Gauvreau: The Michelle Method website @themichellemethod on Instagram Connect with Kristen and Blueberry Therapy: Blueberry Therapy website The Hole Shebang Podcast @blueberrytherapypelvichealth on Instagram

Dr. Dolores Fernandez never planned to specialize in menopause. She opened her naturopathic practice with dreams of treating fertility patients, but menopause kept walking through her door. Today, she's a NAMS Certified Menopause Practitioner, founder of IRIS vulva care products, and a passionate advocate for destigmatizing conversations about vaginal health. What You'll Learn In this episode, we explore Genitourinary Syndrome of Menopause, or GSM, which is a collection of symptoms affecting 85% of postmenopausal women. These symptoms include vaginal dryness, pain with penetration, recurrent UTIs, and structural changes to the vulva. Dolores explains the science behind why these changes happen, how to assess symptoms clinically, and what treatment options actually work. We discuss the critical difference between vaginal moisturizers and lubricants, why vaginal pH and osmolarity matter for product safety and efficacy, and how to meet patients where they're at when it comes to treatment comfort levels. This conversation also explores why GSM remains so undertreated despite its prevalence, the shame and stigma that prevents people from seeking help, and why Dolores created IRIS when she couldn't find products that met her clinical standards. Guest Bio Dr. Dolores Fernandez, ND, MSCP, is a naturopathic doctor in Ontario, Canada, with a clinical focus in menopause. She is a North American Menopause Society (NAMS) Certified Menopause Practitioner and a member of the International Society for the Study of Women's Sexual Health. Beyond her clinical work, Dr. Dolores is the founder of IRIS, offering clean, science backed vulva care products aimed at ending the stigma around women's health. She's also a wife, mom, reader, and fitness enthusiast who believes in creating safe spaces for conversations about intimate health. Theme Song: The Climb by Miley Cyrus Key Topics Covered What GSM (Genitourinary Syndrome of Menopause) is and why 85% of postmenopausal women experience it The progressive nature of vaginal changes and why symptoms can appear years after menopause begins Clinical assessment approaches including physical exams and symptom based evaluations The difference between vaginal moisturizers (daily use with hyaluronic acid) and lubricants (for penetration) Why vaginal pH and osmolarity matter for product safety and effectiveness Treatment options from over the counter moisturizers to prescription vaginal estrogen and DHEA The shame and stigma that prevents people from discussing vaginal health with healthcare providers Why patients often feel vaginal symptoms are their private responsibility while hot flashes feel acceptable to discuss The importance of anatomical education and helping patients understand their own bodies How IRIS was created to fill a gap in the market for evidence based vulva care products Lichen sclerosis and why it's important to treat vulvar conditions Bacterial vaginosis and recurrent infections Genitourinary syndrome of lactation in postpartum people Resources & References Mentioned North American Menopause Society (NAMS) at https://www.menopause.org International Society for the Study of Women's Sexual Health at https://www.isswsh.org IRIS Vulva Moisturizer and Personal Lubricant (products formulated with hyaluronic acid, optimal pH, and ideal osmolarity) IRIS IRIS was recently included in a journal article as a safe for vaginal use lubricant based on clinical criteria Connect with Dr. Dolores Fernandez Website: https://www.lovemyiris.com Instagram: https://www.instagram.com/drdoloresnd IRIS Instagram: https://www.instagram.com/lovemy.iris LinkedIn: https://www.linkedin.com/in/doloresfernandeznd Dr. Dolores will be speaking at The Pleasure Principle Conference on May 8th as IRIS is the platinum sponsor. Visit https://www.blueberrytherapy.ca to learn more about pelvic health services in Hamilton, Ontario. Subscribe to The Hole Shebang Podcast on your favourite platform. Connect with The Hole Shebang on Instagram at https://www.instagram.com/blueberrytherapypelvichealth

If you're experiencing brain fog, unexplained weight gain, crushing fatigue, or night sweats during perimenopause, this episode will help you understand what's actually happening in your body—and what you can do about it. Daphne Kostova is a certified holistic nutritionist, registered natural nutrition clinical practitioner, and hormone balancing coach who specializes in helping women over 40 restore their energy, balance their hormones, and achieve sustainable weight management. After experiencing severe perimenopausal symptoms in her early thirties following years of restrictive dieting and over-exercising, Daphne went back to school to understand what her body truly needed—and now she helps other women do the same. In this episode, you'll learn: Why your metabolism hasn't actually broken, and what's really changed in your body between your twenties and your forties The four pillars of hormone balance: gut health, liver function, adrenal health, and thyroid support—and why all four matter Common nutrition mistakes women make during perimenopause, including why intermittent fasting often backfires How chronic stress you don't even recognize anymore is affecting your cortisol, insulin, thyroid, and ability to lose weight Why foundational hormone support through nutrition is essential even if you're taking bioidentical hormones The role of sleep, meal timing, and movement in supporting balanced blood sugar and energy throughout the day What "living in the gap" means and why waiting for the "right time" to prioritize yourself keeps you stuck Theme Song: "Unwritten" by Natasha Bedingfield Daphne chose this song as a reminder that we're all constantly evolving and that perfectionism often keeps us frozen. Life is always unwritten, and that's okay. Resources Mentioned: Free Masterclass: Hormone Balance Over 40 - Daphne explains the four pillars in depth and how to support them through personalized nutrition and lifestyle changes. Connect with Daphne Kostova: Website: DK Wellness Instagram: @daphnekostova Facebook: DKwellness Free Masterclass: Hormone Balance Over 40 Free Discovery Call: Book Your Call More from The Hole Shebang: Visit blueberrytherapy.ca for pelvic health resources and to learn more about our Hamilton-based clinic. Subscribe to The Hole Shebang Podcast wherever you listen to podcasts. Connect with us on Instagram @blueberrytherapypelvichealth

Cardiovascular disease is the number one cause of death in women, yet most women don't realize that menopause itself is now recognized as a cardiovascular risk factor. In this episode, Dr. Daiana Castleman returns to The Hole Shebang to break down what's really happening to women's hearts during midlife—and the sex-specific risk factors that standard screening tools completely miss. What You'll Learn: Dr. Daiana Castleman explains why the menopause transition is such a critical window for cardiovascular health. During perimenopause and menopause, women commonly experience increased cholesterol levels, changes in blood pressure, insulin resistance, and worsening cardiometabolic health—changes driven by hormonal shifts that don't happen in men's bodies the same way. We discuss traditional cardiovascular risk factors that affect both men and women (smoking, high blood pressure, high cholesterol, physical inactivity, poor diet, obesity, diabetes, and psychosocial stress). These traditional factors account for 80-90% of cardiovascular disease risk. But here's what's crucial: three of these factors—smoking, diabetes, and psychosocial stress—have significantly heightened impact in women. Women who smoke are twice as likely to experience a heart attack compared to men who smoke. Then we dive into sex-specific risk factors that most doctors never ask about: Pregnancy complications carry significant cardiovascular risk: preeclampsia increases heart failure risk 4-fold and cardiovascular disease risk 2-fold; gestational diabetes increases cardiovascular event risk by 1.5-2x; preterm birth before 37 weeks carries 1.4-2.5-fold higher risk; stillbirth increases risk 1.5-2.2-fold; and placental abruption carries 1.8-fold higher cardiovascular disease risk. Lipoprotein(a) is a genetic marker that affects about 1 in 5 people (20% of the population) and is 6x more atherogenic than LDL cholesterol. It's more than 90% genetically determined and can increase during menopause while remaining stable in men. Everyone over 40 should have it tested at least once, yet most women have never heard of it. We also discuss premature or early menopause, PCOS, and autoimmune conditions like lupus and rheumatoid arthritis as additional sex-specific risk factors. Daiana explains why the Framingham Risk Assessment—while valuable—has serious limitations for midlife women. It only calculates 10-year risk and doesn't account for any sex-specific factors, meaning many women receive "low risk" scores that don't reflect their actual cardiovascular risk profile. The empowering news? 80-90% of cardiovascular disease is preventable when you know your risk factors and advocate for yourself. Theme Song: Put a Little Love in Your Heart by Annie Lennox and Al Green The Decads Ahead Summit (Apr 25, 2026): Information about The Decades Ahead Summit (Oakville) covering heart health, osteoporosis, hormone therapy, sleep, and nutrition for long-term health. Register Here: Decades Ahead Summit Registration Link Connect with Dr. Daiana Castleman: Website: Dr. Daiana Castleman Instagram: @dr.dianacastleman More from The Hole Shebang: Visit blueberrytherapy.ca Subscribe to The Hole Shebang Podcast Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

What does proactive relationship care actually look like? In this conversation, Dr. Jessica O'Reilly breaks down the simple daily practices that prevent relationship breakdown and explains how cancer survivors can rebuild intimacy when bodies and identities have fundamentally changed. What You'll Learn: Why relationship quality (not just having a partner) is what impacts cardiovascular health, mental health, and longevity The 1-5-30 formula for maintaining relationships proactively: one minute daily, five-minute weekly check-ins, and thirty-minute monthly dates How to start intimacy conversations after cancer diagnosis without jumping straight to "what will sex look like?" Why practicing clinical and pleasure language out loud matters for healthcare providers Communication strategies for couples when one partner is navigating chronic illness or cancer treatment About Dr. Jessica O'Reilly: Jess O'Reilly (@SexWithDrJess) is a sex and relationship expert with a background in education and behavioural and organizational psychology. Her research and passion involves teacher training in sexual health and she works primarily with business leaders to improve relationships from the boardroom to the bedroom. Jess is also a television personality, author, podcast host (@SexWithDrJess Podcast) and award-winning international speaker who has facilitated hundreds of corporate workshops and retreats in 45+ countries from Lebanon to Switzerland. Theme Song: "All Over the World" by Proteje and Lila Iké Key Topics Covered: Dr. Jess's journey from high school teacher to relationship expert The gap in sexual health education for teachers (only 15.5% of Canadian teacher education programs had mandatory sex ed training) How Western culture centers intimate partnerships and why that makes relationship quality even more critical The protective health mechanisms of quality relationships Why couples wait too long before seeking support Using popular culture (Netflix, TikTok, streaming content) to start difficult conversations The sexual values interview as a foundation for rebuilding intimacy Teaching children anatomical language for safety and empowerment Resources & References Mentioned: Book referenced by Kristen: Women's Anatomy of Arousal by Sheri Winston Weekly relationship check-in questions (available through Dr. Jess's resources Connect with Dr. Jessica O'Reilly: Website: Happier Couples Instagram: @sexwithdrjess Podcast: Sex with Dr. Jess Podcast Keynote Speaker Announcement: Dr. Jessica O'Reilly is the keynote speaker at The Pleasure Principle Conference on May 8, 2026 in Hamilton, Ontario. Her session, "Pleasure as Practice: Eroticism, Desire, and Connection After Cancer," will provide healthcare professionals with practical strategies for supporting cancer survivors' sexual health. Learn more at blueberrytherapy.ca. Visit blueberrytherapy.ca | Subscribe to The Hole Shebang Podcast | Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Episode Overview Natalia, founder of Dott, joins the podcast to discuss why clitoral vibration should be considered healthcare for menopause—not just pleasure. As an industrial designer who experienced Premature Ovarian Insufficiency in her thirties, Natalia breaks down the physiology of estrogen loss, decreased blood flow to pelvic tissues, and how vibration therapy supports tissue health, natural lubrication, and nervous system regulation during hormonal transitions. What You'll Learn Why blood flow to your vulva and vagina decreases during perimenopause and menopause—and what that means for tissue health How vibration therapy prevents the thinning, dryness, and sensitivity loss that many people accept as "normal aging" The three-phase ritual (regulate, release, restore) and why nervous system regulation comes before addressing the vulva The difference between using vibration therapy preventatively versus therapeutically once symptoms have started Why standards matter in the intimate wellness industry—and what Health Canada licensing actually means Guest Bio Natalia is an industrial designer and founder of Dott, a Health Canada licensed intimate wellness company focused on perimenopause and menopause care. After watching her mother suffer through menopause in silence and experiencing Premature Ovarian Insufficiency herself in her thirties (which led to bone density loss before diagnosis), she founded Dott to treat vibration therapy as real healthcare for women's bodies. She designs tools and education that support hormone balance, pelvic floor health, nervous system regulation, and sexual comfort during hormonal change. Natalia collaborates with menopause clinics and pelvic floor therapists to integrate evidence-based vibration therapy into treatment protocols. Theme Song: The Chain by Fleetwood Mac Key Topics Covered The physiology of estrogen depletion and decreased pelvic blood flow How vibration therapy increases circulation to vulvar and vaginal tissues Nervous system regulation as the foundation of the three-phase protocol Why preventative care matters before symptoms become severe The lack of standards in the intimate wellness industry Partnering with healthcare providers to integrate vibration therapy into pelvic health treatment Connect with Natalia Website: Dott Wellness Instagram: @dott.wellness LinkedIn: Natalia B. Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Dr. Jordin Wiggins is a naturopathic doctor, author of The Pink Canary, host of The Pleasure Principles podcast, and an intimacy coach for high-achieving women. Her journey into women's sexual health started in grade 10 with debilitating pelvic pain that felt like "somebody was shoving a knife in between my vagina and my rectum." Doctors dismissed her pain as psychological, offering antidepressants because they couldn't see the problem on imaging. It wasn't until naturopathic medical school that she learned about pelvic floor physiotherapy—the answer she'd been searching for. That experience of being dismissed by healthcare, combined with horrible reactions to birth control, shaped her mission: understanding why 50% of women globally suffer from sexual dysfunction and why so many successful women have everything they thought they wanted but feel completely unfulfilled. In this conversation, Jordin introduces super traits—personality strengths like empathy, loyalty, tolerance, and hard work that make you extraordinary in your career and relationships. But when there are no boundaries around these traits, women build their entire relationship around their partner's moods and comfort, carrying all the emotional labor while their own needs shrink smaller and smaller. What happens in the bedroom becomes a mirror of what happens outside the bedroom. What You'll Learn: How being gaslit about pelvic pain shaped Jordin's approach to women's health, why she ran a successful 7-figure women's health clinic that almost swallowed her whole, what super traits are and why conventional advice doesn't work for women who have them, the four hidden patterns that destroy intimacy in relationships, why "just communicate better" doesn't address power dynamics, the difference between desire that's gone versus desire buried under resentment, how to start examining your relationship without making things worse, why accountability requires checking for safety first, what it means to come home to your head, heart, and body, and why sex being "for him" while connection is "for us" keeps women stuck. Resources Mentioned: Super Traits Research: Sandra Brown's original research on super traits as personality strengths Free Resource: Super Traits Quiz — Take the quiz to discover your super traits. Jordin notes the quiz sends your top trait, but she can send all results profiles if you DM her on Instagram, as most women have three or four super traits. Theme Song: River by Bishop Briggs Connect with Dr. Jordin Wiggins: Website: Dr. Jordin Wiggins Instagram: @drjordinwiggins Podcast: The Pleasure Principles Book: The Pink Canary by Dr. Jordin Wiggins Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

When cancer treatment forces you into menopause overnight, the experience is drastically different from natural menopause. Your hormones don't gradually decline—they stop. And the symptoms? They hit hard and fast. In this episode, I sit down with Dr. Ashley Chauvin, a Naturopathic Doctor and Menopause Society Certified Practitioner who has built her practice around cancer survivorship and menopause support. Ashley shares her journey from radiation therapy intern to naturopathic doctor specializing in integrative cancer care, and why she's passionate about helping patients feel like themselves again after treatment. What You'll Learn: The physiological differences between medical menopause and natural menopause—and why symptoms are more intense when treatment shuts down your hormones overnight What to ask your healthcare providers before cancer treatment begins, and why establishing your baseline matters Ashley's non-restrictive approach to nutrition for cancer survivors (spoiler: it's not about eliminating gluten, dairy, and coffee) Why muscle mass is critical for cancer survivorship, longevity, and bone health The truth about hormone therapy for cancer survivors—including when vaginal estrogen might be an option How to collaborate with your oncology team without feeling like you're asking for permission to feel better What gives Ashley hope in this work, and why her patients inspire her to try adult gymnastics at 40 This conversation challenges the narrative that cancer survivors just have to suffer through menopause symptoms. You don't. There are options, and quality of life matters. Theme Songs: Can't Stop by Red Hot Chili Peppers (family friendly) Till I Collapse by Eminem (non-family friendly version) Connect with Dr. Ashley Chauvin: Website: Clarity Health Burlington Instagram: @ashleychauvin_nd Practice: Clarity Health, Burlington, Ontario (Virtual and in-person appointments available across Ontario) Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Why Muscle Is Your Longevity Organ with Barbara Birke When your body stops responding to the same old strategies, it's not because you're broken—it's because your hormones are changing, and your body needs something different now. Barbara Birke is a German sports scientist and nutritionist who specializes in supporting women through perimenopause, menopause, and beyond. She studied sports science with a focus on psychology and motivation, managed an orthopedic rehab center, and has spent years teaching women how to build strength, optimize nutrition, and thrive through hormonal transitions. But her most powerful lesson came from her own body in her 40s, when she realized that muscle wasn't just professional advice—it was personal survival. In this episode, you'll learn: Why muscle loss accelerates when estrogen declines (and why muscle quality degrades if you don't actively work against it) How strength training acts as metabolic medicine—pulling sugar from your bloodstream, releasing protective myokines, and improving blood work markers The connection between strength training and bone health, brain health, and mood Why managing stress becomes harder in perimenopause and how to set better boundaries What "strength training" actually means for women who've never lifted weights before How building outer strength creates inner strength and empowerment Theme Song: "Unstoppable" by Sia Connect with Barbara: Website: Optimum-U.com Instagram: @strongwithbarbara Programs: Power & Balance (strength training), Clean Up (nutrition), Thrive Formula (12-week holistic program) If you're feeling dismissed by conventional medical advice or struggling with a body that suddenly won't cooperate, this conversation will give you the framework to understand what's actually happening—and what you can do about it. Subscribe to The Hole Shebang Podcast wherever you listen, and visit blueberrytherapy.ca for more resources on pelvic health and wellness. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

In this powerful episode, Kristen sits down with Michiko Tsukada Caringal, a pelvic health physiotherapist in British Columbia who brings both clinical expertise and deeply personal experience to her work. Michiko spent three years recovering from vulvodynia before becoming a physiotherapist, and that journey shapes everything about how she treats patients today. What You'll Learn: Michiko opens up about her non-linear recovery from pelvic pain, including the moments she gave up hope and how she eventually found her way to being symptom-free for over 10 years. She shares the golden nuggets from her journey—particularly the critical role of hope, finding your own advocate, and believing recovery is possible even when the path isn't clear. You'll hear about Michiko's unique approach to gender-inclusive pelvic care, her work as a subject matter expert with TransCare BC, and how she navigates the tension between maintaining professional boundaries while creating genuine human connection with patients. She explains her "detective cap" approach to understanding each person's unique story and why relationships are the foundation of all healing. The conversation also covers practical topics like post-prostatectomy incontinence recovery, functional pelvic floor training that makes sense in real life (not just on a treatment table), and why the best healthcare professionals can be both your cheerleader and your source of evidence-based facts. About Michiko Tsukada Caringal: Michiko is a pelvic health physiotherapist with a master's in bioethics who treats people of all ages and genders at two clinics in BC: Inner Circle Physio in Burnaby and Kaia Health Care Center. She specializes in gender-inclusive care, works as a subject matter expert for TransCare BC, and is passionate about empowering anyone with a pelvic floor to understand and heal their bodies. Theme Song: I'm a Believer by The Monkees Connect with Michiko: Website: Happy Down There Email: Available on her website Clinics: Inner Circle Physio (Burnaby) and Kaia Health Care Center (BC) Visit blueberrytherapy.ca to learn more about pelvic health services in Hamilton, Ontario. Subscribe to The Hole Shebang Podcast and connect with us on Instagram @blueberrytherapypelvichealth

Dee Hartmann is a pelvic health physical therapist who spent nearly three decades specializing in chronic vulvar pain. After treating thousands of women in her Chicago practice, she discovered that conventional approaches were missing critical connections - between old injuries and current pain, between visceral tension and pelvic floor dysfunction, and between pain elimination and pleasure cultivation. In this conversation, Dee shares her journey from treating incontinence to becoming a leading voice in vulvar pain treatment. She explains why pelvic floor dysfunction is a symptom rather than a cause, how seemingly unrelated issues throughout the body contribute to vulvar pain, and why her approach now centers on pleasure as a pathway to healing. What you'll learn: How Dee's own experience having five children in six years led her to specialize in pelvic health Why treating just the vulva or just the pelvic floor isn't enough The five exercises that can decrease vulvar pain before penetration of any kind How pleasure and arousal fit into physical therapy treatment What to look for (and avoid) when seeking pelvic health care Why a multidisciplinary approach matters for chronic pain Dee retired from clinical practice in 2017 and co-authored "The Pleasure Prescription" with Elizabeth Wood. She now travels internationally teaching her approach and speaking about the intersection of physical therapy, sexual health, and pleasure. Theme Song: Don't Stop by Fleetwood Mac Connect with Dee Hartmann: Dee Hartmann Physical Therapy Website: Dee Hartmann Physical Therapy Book: The Pleasure Prescription on Amazon:  Find Dee on Facebook and LinkedIn Connect with Blueberry Therapy: Website: Blueberry Therapy Instagram: @Blueberrytherapypelvichealth Subscribe to The Hole Shebang Podcast on your favorite podcast platform

Episode Overview Breathwork facilitator Jenn Mansell joins The Hole Shebang to talk about how intentional breathing can shift everything from chronic illness to pelvic floor dysfunction to trauma patterns. If you've ever felt trapped in your body or caught in stress loops that keep you stuck, this conversation offers both the science and the hope you need. What You'll Learn In this episode, we explore how breathwork actually works in your body and why it's become such a foundational practice across healthcare disciplines. Jenn breaks down the physiology of breathing, from oxygen as your brain's primary fuel to how breath shifts your nervous system state and creates space for tension release. We discuss practical applications for pain management, pelvic health, and accessing emotions that live in your body beyond cognitive memory. You'll hear Jenn's powerful story of growing up chronically ill with severe eczema, allergies, and asthma, and how she moved from fear and disconnection to becoming a facilitator who's breathed with thousands of people. We talk about the moment she realized her body wasn't the enemy, how breathwork bridges the gap between feeling trapped and feeling wild, and why this simple practice keeps showing up in conversations with neuroscientists, physiotherapists, and trauma specialists. About Jenn Mansell Jenn Mansell is a breathwork facilitator and mentor who has been guiding people through intentional breathing practices for eight years. Her work combines breathwork with somatic therapy, internal family systems, and nervous system healing. She also DJs conscious dance spaces and has recently expanded her practice to include low dose cannabis and ketamine work for trauma and attachment healing. Based in Toronto, Jenn runs regular events and works with clients privately to help them reconnect with their body's innate intelligence. Theme Song: "Keep Going" by HRRTZ SHELLS Key Topics Covered The physiology of breathwork and nervous system regulation How stress is held as tension in the body Breathwork for chronic illness, pain management, and pelvic floor dysfunction Shifting from the default mode network (survival brain) to the limbic system Trauma release and accessing nonverbal body memory The role of oxygen in brain function and energy Somatic therapy and body intelligence Connect with Jenn Mansell: Website: jenmansell.com Instagram: @jenmansell Find Jenn's guided breathwork sessions on Insight Timer Ready to explore more? Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast wherever you listen. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Episode Overview Dr. Margie Davenport is rewriting the rules on exercise during pregnancy and postpartum—and the outdated advice about waiting six weeks or avoiding heavy lifting is officially being replaced with actual evidence. As an exercise physiologist at the University of Alberta and the lead researcher behind the 2025 Canadian Postpartum Exercise and Sleep Guidelines, Margie shares the groundbreaking research that's changing how we support people through this massive life transition. What You'll Learn Why the six-week postpartum checkpoint has been completely removed from the new guidelines and what replaced it (hint: it's way more individualized and actually useful) How the Get Active Questionnaire for Postpartum helps you determine when YOU'RE ready to start moving—not when some arbitrary timeline says you should be The shocking research showing that people who lifted heavy (>80% of their 1RM) throughout pregnancy had a 51% reduction in adverse pregnancy outcomes Why the "don't lift more than 20 pounds" advice during pregnancy is based on occupational lifting literature and doesn't apply to intentional strength training How to gradually and safely progress toward 120 minutes of moderate to vigorous physical activity per week postpartum using symptom-based cues Why starting exercise during pregnancy is beneficial even if you've never been active before Resources Mentioned Get Active Questionnaire for Postpartum - Use this self-screening tool to determine when you're ready to start your postpartum exercise journey About Dr. Margie Davenport Dr. Margie Davenport is an exercise physiologist and researcher at the University of Alberta, where she founded the Program for Pregnancy and Postpartum Health in 2013. A former national team athlete, Margie has dedicated her career to pushing the boundaries of what we know about exercise during pregnancy and postpartum. She led the development of the 2019 Canadian Pregnancy Exercise Guidelines and the groundbreaking 2025 Canadian Postpartum Exercise and Sleep Guidelines. Theme Song: Survivor by Destiny's Child and My Way by Frank Sinatra Connect with Dr. Margie Davenport: Website: Exercise in Pregnancy Instagram: @DrMargieDavenport Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast wherever you listen. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth.

Episode Overview Dr. Daiana Castleman, naturopathic doctor and menopause specialist, joins Kristen to talk about Genitourinary Syndrome of Menopause (GSM)—a condition that affects up to 85% of women by 20 years post-menopause but remains dramatically underdiagnosed. This conversation goes beyond vaginal dryness to explore the full impact of estrogen decline on sexual, urinary, and overall health. What You'll Learn In this episode, we discuss the real symptoms of GSM including painful intercourse, recurrent UTIs, urinary urgency and frequency, and vaginal irritation. Daiana explains how estrogen loss changes the vaginal and urinary microbiome, increasing susceptibility to infection and why vaginal estrogen is a game-changer for prevention and treatment. We also dive into sleep disruption during perimenopause and menopause—why waking up multiple times to urinate isn't normal aging, how sleep apnea presents differently in women (often without snoring), and what proper assessment looks like before reaching for supplements. Finally, Daiana shares the incredible stat that over 90% of cardiovascular disease is preventable, making perimenopause and menopause the ideal time to focus on longevity, heart health, bone density, and cognitive function. About Dr. Daiana Castleman Dr. Daiana Castleman is a naturopathic doctor specializing in menopause, hormone therapy, and women's sexual health. She was inspired to pursue naturopathic medicine after her own transformative experience with an ND, and found her passion for menopause care through conversations with her own mother about perimenopause. Daiana was a keynote speaker at The Pleasure Principle Conference 2025 and is deeply committed to helping women get the evidence-based support they deserve during this life transition. Theme Song: "Rise Up" by Andra Day Connect with Dr. Daiana Castleman: Website: Dr. Daiana Castleman Instagram: @dr.daiana.castleman Newsletter: Subscribe through her website for expert menopause education Additional Resources: Menopause Foundation Canada - Evidence-based menopause information and resources Visit blueberrytherapy.ca to learn more about pelvic health physiotherapy and multidisciplinary care in Hamilton, Ontario. Subscribe to The Hole Shebang Podcast for more honest conversations about women's health topics others whisper about. Connect with The Hole Shebang on Instagram: @blueberrytherapypelvichealth

Episode Overview: When was the last time you actually looked at your vulva? If you're like most people, the answer is "never" or "I don't even know what I'm looking for." In this eye-opening conversation, nurse practitioner Kathryn Flanigan, Nurse Practitioner,  breaks down everything we should have learned about vulvar health—but didn't. What You'll Learn: The crucial difference between vulva and vagina (and why it matters for your health) How to talk to kids about their anatomy using correct terms without awkwardness Common vulvar conditions like lichen sclerosus and when to seek treatment Why the vagina is self-cleaning and what products to avoid How hormonal changes affect vulvar health across the lifespan—from postpartum to menopause Proper vulvar care practices (spoiler: ditch the scented soaps) How to recognize what's normal aging versus what needs medical attention About Our Guest: Kathryn Flanigan is a nurse practitioner with over 25 years of experience in primary care. She's been recognized as Preceptor of the Year three times and specializes in vulvar health and pelvic conditions. After recognizing that her elderly patients lacked the vocabulary to describe vulvar changes, Kathryn dedicated herself to educating both patients and healthcare providers about this under-addressed area of health. She's passionate about giving women across the lifespan the language and knowledge to advocate for themselves. Key Topics Covered: Vulvar anatomy 101 • Stigma and health literacy • Teaching children body autonomy • Vulvar skin conditions • Hormonal changes and vulvar health • Proper vulvar care practices • Patient advocacy • Canadian health resources Resources Mentioned: GynQI.com - Canadian gynecologist-developed resource for vulvar care, lichen sclerosus, menopause, and more FemmeSense Balm  The Body Book by Kathy Stinson Connect with The Hole Shebang: Instagram: @blueberrytherapypelvichealth Visit: blueberrytherapy.ca Subscribe to The Hole Shebang Podcast wherever you listen to podcasts

What if sex was supposed to feel good—but your body won't let you get there? In this episode, Kristen sits down with Dr. Janelle Frederick, a pelvic floor physical therapist known as the Vagina Rehab Doctor, to talk about vaginismus, sexual pain, and how virtual pelvic health treatment is changing lives. Dr. Frederick shares her journey from working in orthopedics to specializing in sexual dysfunction—and why she left her dream job at a top hospital to build a remote coaching practice focused on patient empowerment. If you've ever wondered how pelvic PT could possibly work over Zoom, this conversation will blow your mind. What you'll learn in this episode: What vaginismus actually is (hint: it's a pelvic floor muscle disorder, not a psychological problem) Why early signs like difficulty with tampons or pap smears matter—and shouldn't be ignored How religious upbringing, cultural messaging, and even childhood constipation can contribute to vaginismus Why "just relax" is terrible advice when your pelvic floor is in overdrive The three first steps to take if you think you're dealing with sexual pain or vaginismus How Dr. Frederick's virtual model gives patients more agency and often leads to faster healing What "Vaj Stretch Labs" are (and why moving your body matters for pelvic floor release) This episode is for anyone who's been told their pain is "in their head," who's tried treatment that didn't work, or who's just starting to realize that painful sex isn't something you have to live with. About Dr. Janelle Frederick: Dr. Janelle Frederick is a Doctor of Physical Therapy who specializes in treating vaginismus and sexual pain. After completing her pelvic health residency at Loyola in Chicago, she built a thriving remote coaching practice that's helped over 300 people experience pain-free, pleasurable intimacy. Her approach focuses on patient empowerment, self-assessment, and addressing both the physical and mental aspects of healing. Connect with Dr. Janelle Frederick: Instagram: @vaginarehabdoc Visit Blueberry Therapy: blueberrytherapy.ca Subscribe to The Hole Shebang Podcast Follow us on Instagram: @blueberrytherapypelvichealth

Episode Overview What if the future of pelvic health looks more like Invisalign than one-size-fits-most devices? In this episode, Kristen sits down with Derek Sham, biomedical engineer and founder of Cosm Medical, to explore how precision medicine is finally coming to women's pelvic health. Inspired by his grandmother's struggle with pelvic organ prolapse, Derek is revolutionizing vaginal pessary technology with custom devices designed using AI, digital scanning, and data from thousands of women. What You'll Learn How custom pessaries work and why 1-2 millimeters actually matters for patient outcomes and comfort The shocking innovation gap between men's and women's pelvic health (hint: the prostate market is 10X larger) Why the same surgery gets reimbursed 30% less when performed on women versus men The future of postpartum recovery: "gynothotics" that could prevent prolapse through tissue remodeling How AI is transforming pessary fitting from an art based on experience to data-driven precision medicine What digital scanning technology could mean for moving beyond finger measurements in urogynecology About Derek Sham Derek Sham is a biomedical engineer and founder of Cosm Medical. He previously built the world's most utilized urodynamics system and brings over a decade of experience in medical device development to women's health. Driven by his grandmother's experience with pelvic organ prolapse, Derek is on a mission to bring precision, innovation, and digital technology to a field that has been underserved for decades. Key Topics Covered Custom pessary design and fitting • Postpartum tissue remodeling • Women's health innovation gaps • Healthcare reimbursement disparities • AI-assisted clinical decision making • Digital gynecology platforms • Access and affordability in pelvic health • The entrepreneurship journey in medical devices Connect with Derek Sham and Cosm Medical Website: COSM.care Instagram: @cosm.medical LinkedIn: Derek Sham Resources Visit blueberrytherapy.ca to learn more about pelvic health physiotherapy in Hamilton, Ontario Subscribe to The Hole Shebang Podcast for honest conversations about women's health topics Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Episode Overview What's the connection between how you eat and how you experience intimacy? In this episode, Kristen sits down with Emily Arthur, a registered dietitian specializing in women's health, to explore the surprising intersections between nutrition, body image, sexual health, and endometriosis. What You'll Learn How disordered eating patterns affect intimacy and sexual expression—not just with partners, but with yourself Why people with endometriosis are five times more likely to struggle with disordered eating, and how pain becomes tangled with attempts at control What interdisciplinary endometriosis care actually looks like, and why it's so effective (yet so rare in Canada) The spectrum of eating behaviors—from intuitive eating to eating disorders, and all the messy stuff in between How cultural expectations around gender literally shape what we put on our plates and how we relate to our bodies Practical approaches to addressing nutrition in pelvic health without falling into restrictive diet culture About Emily Arthur, RD Emily Arthur is a registered dietitian who specializes in nutrition for women's health "from first period to last period and everything in between." She completed a graduate certificate in sexual health education and has specialized training in endometriosis and pelvic health. Emily is part of the Endometriosis 360 interdisciplinary team, which provides comprehensive group programming combining nutrition, physiotherapy, and psychology for people with endometriosis. She also provides one-on-one nutrition counseling through Brandt Nutrition and is actively involved in endometriosis research. Key Topics Covered Disordered eating and its impact on intimacy | Endometriosis and nutrition | Body image and sexual health | Gender expectations and food | Intuitive eating | Interdisciplinary pelvic health care | The Endometriosis 360 program Connect with Emily Instagram: @emilytheperiodrd Website: emilytheperiodrd.ca Resources Visit blueberrytherapy.ca to learn more about pelvic health physiotherapy and comprehensive care. Subscribe to The Hole Shebang Podcast wherever you listen to podcasts. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Episode Overview: What if perimenopause wasn't the end of your sex life—but the beginning of something completely new? In this honest, educational conversation, Kristen sits down with psychotherapist and sex therapist Taylor McConnachie to talk about what's really happening to your body, your desire, and your voice during perimenopause. What You'll Learn: Why perimenopause can be a "sexual debut"—a chance to completely transform how you experience pleasure How the non-linear model of sexual response explains why your desire has changed (and why you're not broken) What pleasure mapping is and how to rediscover what feels good in your changing body Why that "bullshit meter" you're suddenly feeling is actually a gift—and how to use it The role of differentiation in maintaining sexual connection while honouring your individual experience Practical tools like lube, sex toys, and new ways of communicating about sex About Taylor McConnachie: Taylor McConnachie is a registered psychotherapist, AASECT-certified sex therapist, and certified sexologist. She's the founder of Embodied Sexual Wellness and Psychotherapy, with a physical practice in Simcoe, Ontario, supporting people across the province with sex therapy, pelvic pain support, and sexual wellness education. Taylor's own experience with endometriosis and sexual pain drives her passion for creating safe, shame-free spaces to talk about sex and sexuality. Key Topics Covered: Sexual pain and pelvic health during perimenopause Medical gaslighting and being told "you're too young" for perimenopause Body changes, weight gain, and shifting self-image Vaginal dryness and arousal changes Finding your voice and setting boundaries during midlife The connection between caregiving roles and sexual desire Connect with Taylor: Instagram: @embodiedsexualwellness Website: embodiedsexualwellness.com Resources Mentioned: Climax Conference (Ottawa, November) Non-linear model of sexual response Visit blueberrytherapy.ca to learn more about pelvic health support in Hamilton, Ontario. Subscribe to The Hole Shebang Podcast on Apple Podcasts, Spotify, or wherever you listen. Connect with The Hole Shebang on Instagram: @blueberrytherapypelvichealth

Episode Overview: What if everything you thought you knew about hormone therapy was based on a misunderstood study from 2002? In this conversation with Dr. Carrie Jones—naturopathic doctor, hormone specialist, and host of the Hello Hormones podcast—we unpack the real data behind hormone replacement therapy, why perimenopause might be starting earlier than you think, and what's actually happening to your body during this transition. What You'll Learn: The truth about the 2002 Women's Health Initiative study and why "estrogen causes cancer" isn't the full story How perimenopause can start in your late 30s (and what other conditions to rule out first) The specific hormone labs you should request from your doctor—and why "everything looks normal" isn't good enough What genitourinary syndrome of menopause (GSM) is and why nobody talks about vaginal atrophy until it's too late Why pain during sex is common but absolutely not normal, and what you can do about it How to advocate for yourself when doctors dismiss your symptoms as "just stress" or "too young for hormones" About Dr. Carrie Jones: Dr. Carrie Jones is a naturopathic medical doctor with a passion for women's hormones and helping people understand their bodies. She graduated from the National University of Natural Medicine (NUNM) in Portland, Oregon, and has been practicing for over 20 years, specializing in hormone health through all life stages. Dr. Jones is the host of Hello Hormones with Dr. Carrie Jones podcast and has an upcoming book (Fall 2026) that promises to make perimenopause education fun, accessible, and actually useful. Her mission is simple: help women not feel so crazy and understand what's happening in their bodies. Key Topics Covered: Hormone replacement therapy, bioidentical hormones, perimenopause symptoms, menopause, estrogen, progesterone, hormone testing, FSH, LH, estradiol, thyroid function, genitourinary syndrome of menopause (GSM), vaginal atrophy, painful sex, Women's Health Initiative study Connect with Dr. Carrie Jones: Website: drcarriejones.com Free hormone labs ebook: drcarriejones.com/labs Podcast: Hello Hormones with Dr. Carrie Jones Connect with The Hole Shebang: Visit blueberrytherapy.ca for pelvic health resources Subscribe to The Hole Shebang Podcast wherever you listen Follow us on Instagram @blueberrytherapypelvichealth

Fact Check Fridays Episode Overview Muscle metabolism researcher Dr. Lauren Colenso-Semple joins Kristen to debunk fitness myths that are keeping women confused and away from strength training. This evidence-based conversation covers everything from cycle syncing to protein needs, with practical advice for building and maintaining muscle through perimenopause and beyond. What You'll Learn Why muscle building capacity remains strong at any age and how to harness it effectively The science behind why cycle syncing workout programs may actually hinder your progress Realistic protein recommendations that don't require obsessive tracking How to adapt your training as recovery needs change with age Simple strategies for consistent strength training with compound movements About Dr. Lauren Colenso-Semple Dr. Lauren is a muscle metabolism researcher with a psychology background who translates complex science into actionable fitness guidance. After working in business development and personal training, she pursued graduate research focusing on muscle physiology for women. She's passionate about evidence-based approaches that cut through industry confusion and help people exercise effectively throughout their lives. Key Topics Covered Anabolic resistance with aging and what it really means for your workouts Why consistency and progression matter more than perfect programming The truth about protein needs for muscle building (it's less than you think) Recovery differences in your 40s, 50s and beyond—and how to adapt Starting resistance training later in life and the powerful functional benefits Simple workout strategies that work: compound movements, shorter sessions, regular frequency Connect with Dr. Lauren Instagram: @drlaurencs1 Resources Mentioned Sign up for Dr. Lauren's evidence-based newsletter for weekly myth-busting fitness insights Visit blueberrytherapy.ca for pelvic health physiotherapy in Hamilton Ontario Subscribe to The Hole Shebang Podcast Connect with us on Instagram @blueberrytherapypelvichealth

Register for the Empowered Transitions Master Class (Nov 13th 2025, 7-8:30 PM Eastern) Connect with Jessica Caceres at Bonita Medical Aesthetics Episode Overview Kristen welcomes back nurse practitioner Jessica Caceres for an in-depth conversation about perimenopause, menopause, and the collaborative care that's transforming women's health. This episode tackles the symptoms, treatments, and myths surrounding this life stage while announcing an exciting new educational opportunity. What You'll Learn The real timeline for when to start monitoring hormonal changes and symptoms Why blood tests can't predict your menopause journey How estrogen decline affects your pelvic floor function The connection between hormones and joint pain, sleep, and brain fog Why vaginal estrogen is a game-changer for UTI prevention and tissue health How to become a better advocate for your own healthcare Featured Expert Jessica Caceres, Nurse Practitioner - Specializes in women's health with a focus on perimenopause and menopause care. Jessica provides virtual consultations across Ontario and is passionate about education and evidence-based treatment for hormonal health. Key Topics Covered Perimenopause symptoms that start in your late 30s and early 40s The musculoskeletal syndrome of menopause Hormone replacement therapy safety and effectiveness The role of vaginal estrogen in preventing infections Collaborative care between pelvic health physiotherapy and hormone specialists Patient advocacy and education Exciting Announcement Empowered Transitions Masterclass Join Kristen and Jessica for a 90-minute live educational session on November 13th 2025 from 7-8:30 PM Eastern. This interactive masterclass will dive deeper into the topics covered in this episode, plus live Q&A and downloadable resources. Connect with Jessica Caceres Follow Jessica for evidence-based menopause information and virtual consultation availability. Connect with Kristen Visit blueberrytherapy.ca for pelvic health physiotherapy in Hamilton and virtual consultations across Ontario. Subscribe to The Hole Shebang Podcast for more honest conversations about pelvic health, parenting, and healthy aging. Follow The Hole Shebang on Instagram @blueberrytherapypelvichealth The information in this podcast is for educational purposes and not intended to replace medical advice. Always consult with your healthcare provider about your individual situation.

The Pleasure Principle 2026 Coven Women's Health Sexual health after cancer treatment is a conversation that needs to happen more often and with much more nuance. In this episode, Dr. Michelle Jacobson brings her expertise as an OB-GYN and co-founder of Coven Women's Health to break down the real science behind sexual recovery after cancer. What You'll Learn: Dr. Jacobson explains the key differences between tamoxifen and aromatase inhibitors and how each affects sexual function differently. We dive into why some cancer treatments leave women feeling like they have "nothing"—no estrogen, increased joint pain, and profound vaginal dryness. She also addresses the safety of vaginal estrogen use post-breast cancer, debunking common misconceptions that prevent women from accessing effective treatment. The conversation covers practical, evidence-based solutions including the importance of hyaluronic acid moisturizers, choosing the right lubricants (hint: water-based isn't always best), and why coconut oil deserves a spot in your bedroom toolkit. We discuss the crucial role of pelvic floor physiotherapy in sexual recovery and break down the difference between DHEA and estrogen-based vaginal treatments. For women who've experienced radiation therapy, Dr. Jacobson explains the prevention and treatment of vaginal stenosis, emphasizing why early intervention with dilation and moisturizers makes all the difference. We also tackle the often-overlooked topic of orgasm difficulties after cancer treatment, including how antidepressants, weakened pelvic floor muscles, and changing nerve sensitivity all play a role. About Dr. Michelle Jacobson: Dr. Michelle Jacobson is an obstetrician-gynecologist from Toronto and co-founder of Coven Women's Health, a virtual clinic focused on perimenopause, menopause, and cancer survivorship care. Previously the director of the ovarian cancer prevention clinic with a 2.5-year wait list, she created Coven to scale personalized, evidence-based women's healthcare access across Canada. Visit blueberrytherapy.ca Subscribe to The Hole Shebang Podcast Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Episode Resources Plan-a-palooza 2025 Annual Planning Event - $97 The TOP Program (Time Management, Organization, Productivity) Episode Overview Feeling like you're constantly behind and overwhelmed isn't a personal failing—it's a system problem. Time management expert Megan Sumrell joins The Hole Shebang to revolutionize how you think about planning, productivity, and putting yourself first. What You'll Learn Why 97% of time management advice doesn't work for women and the biological differences that require different systems How your daily task list is actually keeping you overwhelmed through unrealistic expectations and decision fatigue The TOP framework: Time management, Organization, and Productivity designed specifically for women's lives How to create an "uncertainty budget" and plan for life's inevitable disruptions without derailing your entire week The critical importance of putting yourself on your calendar first—and why this isn't selfish, it's necessary About Megan Sumrell Megan Sumrell is the CEO of The Pink Bee, a company dedicated to bringing work-life harmony to homes worldwide. With over 20 years in IT and software development, she brings a systematic, process-improvement approach to time management. After experiencing her own burnout as a working mother, Megan developed the TOP framework that has now served women in over 15 countries. She's also the host of a popular YouTube channel with over a million views and offers the annual Planapalooza event each October. Key Topics Covered The hidden cost of women's unpaid labor ($200,000+ annually) Why traditional time management systems fail women The connection between overwhelm and physical health Weekly vs. daily planning strategies Creating boundaries with your time and calendar Planning for uncertainty and life's disruptions The importance of prioritizing yourself without guilt Connect with Megan Website: ThePinkBee.com Free app: Search "The Pink Bee" in App Store or Google Play Planapalooza annual planning event: October 2025 Visit blueberrytherapy.ca Subscribe to The Hole Shebang Podcast Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

Episode Overview Walking isn't just transportation – it's a window into your future health. In this eye-opening conversation, physiotherapist and osteopathic manual practitioner Sharmila Kulkarni explains why walking speed is now recognized as the sixth vital sign and how small changes can dramatically impact your quality of life as you age. What You'll Learn: Why walking speed predicts everything from falls risk to hospital length of stay The specific speed thresholds that determine community vs. household mobility How age-related changes in gait patterns affect your independence Why your ankles are secretly controlling your aging process Practical exercises you can do at home to maintain walking efficiency The connection between ankle position and pelvic floor function How to properly dose resistance training for meaningful results Guest Bio Sharmila Kulkarni brings 25+ years of experience as a physiotherapist and osteopathic manual practitioner. During the pandemic, she earned her master's degree in aging and health from Queen's University, focusing on how resistance exercise improves walking speed in older community-dwelling females. She's the founder of Innova Health Clinic (soon to be Integration Health) in Hamilton and creates education programs for allied healthcare providers. Her Barbell Training Studio program specifically targets longevity and morbidity reduction through evidence-based movement protocols. Key Topics Covered: Walking speed as a clinical outcome measure Age-related gait changes and their implications The role of ankle dorsiflexion in efficient movement Resistance training protocols for walking speed improvement Kitchen counter exercises for mobility maintenance The multifactorial nature of walking mechanics Connect with Sharmila: New website: integrationhealth.ca Resources mentioned: One-rep max calculators for resistance training Kitchen counter lateral lunge exercise Research on walking speed thresholds Visit blueberrytherapy.ca for pelvic health services in Hamilton Subscribe to The Hole Shebang Podcast on your favorite platform Connect with us on Instagram @blueberrytherapypelvichealth

Ready to transform your business with AI? Sign up for The Effortless Business Bootcamp starting October 2, 2025. In this episode, Kristen sits down with Callan Faulkner, founder of The Uncommon Business and AI strategist who has transformed over 1,500 businesses through artificial intelligence implementation. What You'll Learn: The difference between AI architects and AI offloaders, and why this distinction will determine your practice's future success How Blueberry Therapy became AI-powered and what that means for patient care and operational efficiency Practical AI applications for healthcare practices: from personalized patient education to automated follow-up protocols Why the next 5 years will create a clear divide between AI-fluent healthcare providers and those left behind About Callan Faulkner: Callan discovered AI in July 2023 and immediately recognized its transformative potential. After spending years helping Fortune 5000 companies move from manual Excel-based processes to automated systems, she founded The Uncommon Business to help non-technical humans harness AI's full potential. Her approach combines technical AI training with personal development, money mindset work, and strategic business thinking. Key Topics Covered: Real-world examples of AI implementation in healthcare practices The cost of staying manual in an AI-powered economy Building AI systems that enhance rather than replace human connection Tools and strategies for getting started with AI in your practice Why AI fluency is becoming as essential as clinical competence Connect with Callan: Instagram: @callanfaulkner Website: theuncommonbusiness.co AI Bootcamp: Sign up here - starts October 2, 2025 Ready to transform your practice? Visit blueberrytherapy.ca to learn how we're using AI to provide better pelvic health physiotherapy in Hamilton Ontario. Subscribe to The Hole Shebang Podcast for more conversations that challenge the status quo in healthcare and wellness. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth

The Hole Shebang: "Impossible Parenting and the Mental Load Meltdown" with Christina Page Episode Overview Ready for some real talk about parenting? Kristen sits down with Christina Page, a registered psychotherapist who turned her own postpartum struggles into a thriving practice dedicated to supporting overwhelmed parents. From the "Hunger Games" of summer camp registration to the impossible standards of modern motherhood, Christina breaks down why parenting feels harder than ever—and what we can actually do about it. What You'll Learn Why parenting really IS harder for this generation (it's not just in your head) The truth about "impossible parenting" culture and how it's destroying our mental health Why 30% attunement is actually enough for secure attachment (yes, really) How to complete your stress cycle instead of just white-knuckling through it Practical strategies for managing parental rage without losing your mind Why community isn't nice-to-have—it's essential for survival Episode Highlights From Hospital Social Worker to Perinatal Mental Health Expert Christina's journey from general hospital social work to specializing in perinatal mental health wasn't planned—it was born from necessity. After being blindsided by her own postpartum depression and anxiety at 10 months postpartum, she realized how unprepared she was despite thinking she "knew what she was getting into." This personal experience catapulted her into specialized training and eventually launching Whole Family Psychotherapy, now a team of five therapists supporting parents through individual, couples, and group therapy. The Perfect Storm: Why Modern Parenting Is Actually Harder Christina breaks down the concrete reasons why this generation of parents is struggling more than previous ones: Dual-income households with less support than any generation in history Loss of intergenerational support systems Information overload leading to decision paralysis and reduced confidence Social media's curated perfection creating impossible standards The hyper-independence myth that tells us we should be able to do it all Decoding "Impossible Parenting" Culture Drawing from researcher Olivia Scobie's work, Christina explains the toxic values of modern parenting culture: The Investment Myth: The belief that we must sacrifice everything upfront or risk "screwing up" our kids (spoiler: 30% attunement is enough for secure attachment) The Martyrdom Complex: The dangerous narrative that the more we sacrifice, the more we love The Fear Industrial Complex: How constant surveillance and worry actually increase anxiety rather than keeping kids safe The Stress Cycle: Why Screaming in Cornfields Actually Works Christina walks us through Emily Nagoski's four-step stress cycle—triggered, activated, discharge, rest—and explains why most parents get stuck in an endless loop between the first two steps. She shares practical discharge strategies: Humming or singing (stimulates the vagus nerve) Cold exposure (face in ice water, cold showers) Movement (even just running up and down stairs) The power of a 30-40 second bear hug Yes, screaming into the void (literally) Community as Medicine: The Neighborhood Success Story Christina shares the beautiful story of how her neighborhood mom network began with one brave woman leaving a letter in another mom's mailbox saying "I really need a friend." What started as two isolated mothers has grown into a community of 70-80 families with regular gatherings, spontaneous evening visits, and genuine village-style support. Episode Chapters 00:00-03:00: Introduction and the Summer Camp "Hunger Games" 03:00-05:30: Christina's Journey from Hospital Social Work to Perinatal Mental Health 05:30-08:36: Why Modern Parenting Is Actually Harder (It's Not Just You) 08:36-11:09: The Information Overload Problem and Social Media's Impact 11:09-14:14: What Clients Are Really Coming In With (Spoiler: They're Overwhelmed) 14:14-17:14: The Importance of Support Systems and Learning to Accept Help 17:14-19:50: What Healing Actually Looks Like for Parents 19:50-22:51: Breaking Down "Impossible Parenting" Culture 22:51-25:45: The Science of Stress and How to Actually Discharge It 25:45-28:25: Building Community in an Isolated World 28:25: Final Thoughts and Resources Key Takeaways It gets better: Christina's number one message to new parents struggling in the darkness It's normal for this to suck: Permission to feel the hard parts without shame 30% attunement is enough: You don't need to be perfect 99% of the time Discharge is required: Your body needs to complete the stress cycle, not just endure it Community is medicine: Intentionally building connections isn't luxury—it's necessity Connect with Christina Website: Whole Family Psychotherapy Instagram: @wholefamilypsychotherapy Connect with The Hole Shebang Website: Blueberry Therapy Pelvic Health and Pediatrics Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference (May 8, 2026) Resources Mentioned Burnout by Emily Nagoski - Understanding the stress cycle Come As You Are by Emily Nagoski - Sexual health after babies Impossible Parenting by Olivia Scobie - Breaking down modern parenting culture Christina's Theme Song "Defying Gravity" from Wicked - perfectly capturing her leap-first, figure-it-out-later approach to building something meaningful. If you're a parent feeling overwhelmed, remember: you're not broken, the system is. This conversation is proof that with the right support, understanding, and community, we can navigate this beautiful, impossible journey of parenthood together.

What if everything you thought you knew about relationships was just... one option? Join Kristen as she sits down with Dr. Rachael Meir, a clinical psychologist who's been helping people navigate the beautiful complexity of ethical non-monogamy for over two decades. From her own journey into a polyamorous triad to the nitty-gritty of managing three people's deodorant preferences, Dr. Meir breaks down the real talk about love beyond the traditional box. This isn't your typical relationship advice—it's a deep dive into how radical honesty, intentional communication, and knowing your "why" can transform not just your love life, but how you show up in your body and the world. What You'll Learn The difference between ethical non-monogamy and cheating (spoiler: it's all about consent and communication) Why traditional monogamous couples could learn a thing or two from polyamorous communication strategies How big emotions like jealousy are actually signals worth exploring, not feelings to avoid The surprising ways relationship structures can impact your pelvic health and embodiment Why "knowing your why" is the most important conversation before opening any relationship Real talk about navigating societal judgment, family acceptance, and professional consequences Episode Highlights From Fantasy to Reality: Dr. Meir's Personal Journey Dr. Meir opens up about her 25-year relationship with her husband Aaron and how they transitioned from the swinging lifestyle to forming a closed triad with their partner Casey. She shares the raw truth about moving in together during COVID, dealing with family death, and having "book club" meetings twice a week for two years to navigate their new dynamic. Communication That Actually Works Forget "we need to talk" conversations that go nowhere. Dr. Meir breaks down structured relationship check-ins with actual agenda items, action plans, and follow-ups. She explains how this level of intentional communication could revolutionize any relationship—whether you have one partner or five. The Pelvic Floor Connection You Didn't See Coming In a fascinating twist, Kristen and Dr. Meir explore how relationship dynamics directly impact pelvic health. From the liberation of consensual choice reducing "duty sex" tension to how unprocessed emotions create physical holding patterns, this conversation bridges the gap between emotional and physical wellbeing. Navigating the "Zone of Chaos" Dr. Meir doesn't sugarcoat the challenges. She talks honestly about societal stigma, family rejection, workplace fears, and the reality of living a "double life" for many people in non-monogamous relationships. But she also shares the beauty of finding chosen family and authentic community. Medical Care in a Monogamous World From emergency contact forms with only one line to birth certificates and hospital decisions, Dr. Meir reveals the practical legal and medical challenges facing non-monogamous families and the creative solutions they've developed. Episode Chapters 00:00-10:00: Introduction and Dr. Meir's Background From clinical psychology to relationship coaching specializing in ethical non-monogamy 10:01-18:30: Defining Ethical Non-Monogamy The umbrella of options: swinging, open relationships, polyamory, and everything in between 18:31-25:45: Communication Superpowers How non-monogamous relationships demand next-level communication skills—and why monogamous couples need them too 25:46-32:20: The Practical Stuff Nobody Talks About Shared calendars, sleeping arrangements, and yes, where the deodorant lives 32:21-38:15: Dr. Meir's Triad Journey The real story of meeting Casey, moving during COVID, and building a life together 38:16-44:30: Overcoming Barriers and Stigma Dealing with family reactions, workplace concerns, and societal judgment 44:31-48:45: The Mind-Body Connection How relationship dynamics impact pelvic health, sexual empowerment, and physical embodiment 48:46-52:00: Know Your Why The essential first step for anyone considering non-monogamy 52:01-55:30: Resources and Wrapping Up Books, communities, and next steps for curious listeners Connect with Dr. Rachael Meir Website: drrachaelmeir.com Instagram: @drrachaelmeircoaching Facebook: @drrachaelmeircoaching LinkedIn: Dr. Rachael Meir Coaching YouTube: @drrachaelmeircoaching Triad Instagram: @triadandtrue Book: 50 Questions to Ask Before Opening Your Relationship (available for pre-order) Dr. Meir's Recommended Resources Essential Reading: Martha Kauppi's Polyamory: A Clinical Toolkit for Therapists and Their Clients—packed with relationship wisdom that applies to any partnership structure Communities: Search Facebook groups, local meetups, and munches for ethical non-monogamy to connect with like-minded people and learn from diverse experiences Connect with The Hole Shebang Instagram: @blueberrytherapypelvichealth Website: blueberrytherapy.ca Upcoming Events The Pleasure Principle Conference May 8th, 2026 Join us for a groundbreaking event featuring distinguished healthcare professionals exploring the intersection of health, pleasure, and wellbeing. Dr. Meir's Theme Song "Be Who You Are" by Michael Franti—because authenticity isn't just a buzzword, it's a way of life. Ready to challenge everything you thought you knew about love and relationships? This episode isn't just about non-monogamy—it's about the courage to live authentically, communicate with radical honesty, and create the relationships that actually serve you. Subscribe to The Hole Shebang Podcast for more conversations that break taboos and change lives.

Episode Overview Join Kristen Parise as she sits down with Jackie Harding, the brilliant entrepreneur behind Ovry—the Canadian company that's revolutionizing pregnancy testing one tiny strip at a time. From peeing on ketone strips to building a business that challenges Big Pregnancy Test's ridiculous markups, Jackie shares her journey of turning personal frustration into a sustainable, accessible solution that's changing how we think about reproductive health products. What You'll Learn Why that $25 pregnancy test at the pharmacy costs less than 50 cents to make (spoiler: you're being exploited) How Jackie discovered that dollar store pregnancy tests are just as accurate as the fancy ones—and why Health Canada approval means what it says The game-changing truth about strip format tests: 90% less plastic, multiple tests per box, and no electronic waste Why Jackie's blood clotting disorder led to years of anxiety-inducing pharmacy runs (and how that sparked a business idea) The surprising science behind male fertility testing and why the burden of infertility shouldn't fall only on women Jackie's ambitious vision to transform Ovry into a co-op model—because nobody should be getting rich off tampons (or pregnancy tests) Episode Highlights From Tree Planting to Test Strips: Jackie's Unconventional Path Jackie opens up about her "strange, non-traditional" journey from business school to tree planting, construction, and mill work before finding her calling in reproductive health. Her diverse background in project management turned out to be the perfect training ground for launching a medical device company. The Blood Clotting Plot Twist That Started Everything Living with factor five leiden meant Jackie couldn't take most hormonal birth control, leading to recurring pregnancy anxiety and those mortifying trips to buy overpriced tests while hoping not to run into her boyfriend's mom. Sound familiar? Jackie turned this universal experience into a business opportunity. The Ketone Strip Lightbulb Moment The brilliant "aha!" moment when Jackie realized pregnancy tests should work like ketone strips—small, simple, and accessible. She discovered that hospitals and doctors' offices were already using strip format tests, but nobody was marketing them directly to consumers who desperately needed better options. Big Pregnancy Test's Dirty Secret Jackie exposes the exploitation happening in pharmacy aisles everywhere: Clear Blue and First Response charge $25 for a single test that costs them less than 50 cents to manufacture. They're counting on vulnerable women assuming expensive equals accurate—but that's not how Health Canada approval works. The Male Fertility Revolution Learn about Ovry's at-home male fertility test that detects the SP10 protein in sperm to identify potential concentration issues. Jackie explains why this preliminary screening tool is crucial for couples who want to identify potential barriers early, without the stigma and barriers of clinical testing. Motherhood Meets Entrepreneurship The hilarious story of Jackie and her co-founder Christina both getting pregnant around the same time—including the moment Christina gave Jackie an Ovry pregnancy test to announce her pregnancy, not knowing Jackie was already secretly pregnant too. Plus, Jackie's honest take on how motherhood has made her "wildly more productive" in shorter time windows. The Co-op Dream: Reimagining Reproductive Health Jackie's long-term vision goes way beyond pregnancy tests. She's working toward transforming Ovry into a cooperative model where consumers become owners, ensuring basic reproductive health products are sold at transparent, fair prices rather than exploitative markups. Episode Chapters 00:00-05:30: Introduction and Ovry's Mission – Canadian-made reproductive health products that don't exploit women 05:31-12:45: Jackie's Origin Story – From factor five leiden to frustrated pharmacy runs to business breakthrough 12:46-18:20: The Strip Test Revolution – Why smaller, simpler, and multiple-per-box changes everything 18:21-25:15: Exposing Big Pregnancy Test – The shocking truth about markups and marketing manipulation 25:16-32:40: Male Fertility Matters Too – Breaking down the science and stigma around at-home male fertility testing 32:41-38:55: Building Sustainable Business – Manufacturing in Canada, reducing waste, and giving back 38:56-44:20: Motherhood and Entrepreneurship – Navigating babies, business growth, and retail distribution 44:21-49:30: The Co-op Vision – Reimagining how we think about essential health products 49:31-52:15: Simple Songs and Gratitude – Jackie's theme song choice and what keeps her grounded Connect with Jackie and Ovry Website: myovry.ca Instagram: @myovry TikTok: @myovry Email Jackie directly: [email protected] Where to find Ovry products: Online at myovry.ca Shoppers Drug Mart (300+ locations and growing) Universities and sexual health clinics across Canada Special Programs: Give a Strip Program: Send unused tests back for redistribution to those who need them Educational Discounts: Heavily discounted tests for nonprofits and educational institutions Free Program: Up to 200 free tests monthly for qualifying nonprofits Connect with The Hole Shebang Website: blueberrytherapy.ca Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference - May 8th, 2026 Jackie's Theme Song for Her Life and Career "Simple Song" by The Shins – A song about gratitude, appreciating everyday things, and finding sanctuary in home and loved ones. Just like Ovry's mission to simplify the complex experience of having ovaries, Jackie's chosen song reflects her commitment to making reproductive health more accessible, less wasteful, and fundamentally simpler. This episode will make you question every overpriced pregnancy test you've ever bought and inspire you to support businesses that actually give a damn about women's experiences. Plus, you'll never look at ketone strips the same way again.

Cycle Tracking: How to Read Your Hormones and Trust Your Body Most of us were never taught how our hormones actually work. We learn to fear our periods, dread PMS and hand our bodily data over to apps that get ovulation right only 20 percent of the time. Cycle tracking with paper and pen flips the script. In this episode, Kristen sits down with Laura Federico, AASECT certified sex therapist and coauthor of The Cycle Book, to talk about what a typical menstrual cycle actually looks like, how tracking can unlock answers for PMDD, PCOS, perimenopause, fertility and trauma recovery, and why turning your gaze inward is a radical act of trust in yourself. Whether you are trying to conceive, questioning if your symptoms are normal or simply want to understand your body better, this conversation is a permission slip to stop dismissing what you already know. What You Will Learn Laura walks through the everyday signals most of us were taught to ignore, from cervical fluid shifts to basal body temperature, and explains how these biomarkers decode the hormonal conversation happening in your body every single cycle. You will hear why pain, disruptive mood swings and feeling like a different person at different points in your cycle are not normal, how to recognize PMDD and PME, and why dissociation from the body is a protective response that gentle tracking can help heal. Kristen connects the dots to pelvic floor health, explaining how the estrogen drop in the luteal phase and perimenopause can worsen incontinence and prolapse symptoms that tracking can finally put into context. Topics Covered What a typical menstrual cycle actually looks like and what is not typical PMDD, PME and why daily tracking is the key to diagnosis Cervical fluid, basal body temperature and reading hormonal biomarkers Cycle tracking as a gentle pathway for trauma recovery and dissociation PCOS and tracking without a regular cycle Why period tracking apps only predict ovulation correctly about 20 percent of the time Data privacy concerns with digital period tracking apps The pelvic floor, perimenopause and hormonal fluctuations Starting with something positive as your first tracking practice Resources Mentioned The Cycle Book by Laura Federico and Morgan Miller, an interactive guide to tracking hormones and knowing your body International Association for Premenstrual Disorders (IAPMD) for PMDD support, resources and a free symptom tracker It's Laura and Morgan for cycle tracking workshops, events and regular free virtual sessions Related Episodes Healing the Gut for Hormone Balance with Stephanie Singh It's More Complicated: Understanding Hormones with Dr. Stacey Ritz The Fertility Factors Nobody Talks About with Dr. Rachel Corradetti-Sargeant Perimenopause as Your Sexual Debut with Taylor McConnachie Theme Song Work Bitch by Britney Spears Connect with Laura Federico Website: laurafedericotherapy.com Joint site with Morgan: itslauraandmorgan.com Instagram: @thecyclebook Connect with The Hole Shebang Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Leave a review wherever you listen, and head to blueberrytherapy.ca/podcast to binge the back catalog. Come hang out on Instagram @blueberrytherapypelvichealth. Laura and Morgan will be at The Pleasure Principle Conference on May 8, 2026 with copies of The Cycle Book. Details at blueberrytherapy.ca.

Hydrate, Lubricate and Vibrate: Midlife Sexual Wellness for Women Most women hit midlife and realize nobody handed them the memo on sexual wellness. Pleasure, lubrication, vaginal moisture, vibrators and pelvic floor health got left out of the curriculum entirely. In this episode, Kristen sits down with Cassandra Redding and Leah Fischer, cofounders of Canadian sexual wellness boutique Intimate Wellbeing, to talk about what shifts in midlife, why shame keeps women silent and how their hydrate, lubricate, vibrate trifecta can protect pelvic floor function, circulation and desire long after 50. You will hear why every woman deserves lube regardless of natural lubrication, the real difference between vaginal moisturizer and lubricant, how accessibility products open up pleasure for bodies of every kind and why two to three orgasms a week is a reasonable pelvic floor goal. Whether you are navigating perimenopause, rediscovering intimacy after a life shift or never got the memo, this conversation is your permission slip. What You Will Learn Cass and Leah share how a shame filled first vibrator purchase at 47 became the spark for a business built on destigmatizing midlife sexuality. They walk through their trifecta of hydrate, lubricate, vibrate, explain why vaginal moisturizer belongs in your daily routine like face cream and tackle the common misconception that not needing lube is a badge of honor rather than a missed opportunity. Kristen layers in the pelvic health physiotherapy lens, explaining why vibration supports blood flow to erectile tissues, why positioning products open up intimacy for bodies with pain or mobility challenges and why every midlife woman deserves to spend time on a pelvic floor physio's table. Topics Covered What midlife sexual wellness actually looks like and why shame keeps women silent The real difference between lubricant and vaginal moisturizer The hydrate, lubricate, vibrate trifecta for midlife pelvic health Why every woman deserves lube regardless of natural moisture How vibration supports pelvic floor blood flow and function Accessibility products for intimacy including positioning pillows and depth reducers Working with pelvic floor physiotherapists and healthcare providers Building a trusted community of midlife sexual wellness experts Permission to prioritize pleasure with or without a partner Resources Mentioned Intimate Wellbeing, the Canadian sexual wellness boutique for midlife women, home of Okanagan Joy lube and the SPARK Speaker Series West Coast Centre for Sex Therapy, Dr. Carolin Klein's sex therapy practice in Vancouver Menopause Chicks, Shirley Weir's community platform for women in perimenopause and menopause Becoming Cliterate by Dr. Laurie Mintz Better Sex Through Mindfulness by Dr. Lori Brotto Related Episodes Why Good Sex Matters: The Neuroscience of Pleasure with Dr. Nan Wise Mindfulness to Improve Sexual Desire with Dr. Lori Brotto Perimenopause as Your Sexual Debut with Taylor McConnachie Clitoral Vibration as Healthcare Not Just Pleasure with Natalia Banton Theme Song Flowers by Miley Cyrus Connect with Intimate Wellbeing Website: intimatewellbeing.com Instagram: @intimate.wellbeing Visit the brick and mortar boutique in Vernon, BC, in the Okanagan Connect with The Hole Shebang Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast wherever you listen. Leave a review, and head to blueberrytherapy.ca/podcast to explore the back catalog. Come hang out on Instagram @blueberrytherapypelvichealth.

Chronic pelvic pain and endometriosis affect how people live, work, sleep and connect with their bodies. In this episode of The Hole Shebang Podcast, Kristen Parise sits down with Dr. Laura Katz, a health, rehabilitation and clinical psychologist who specializes in helping people change their relationship with pain. Dr. Katz breaks down the science of how pain works, why our nervous systems can get stuck in a danger loop and what we can actually do about it. Dr. Katz explains how chronic pain differs from acute pain at the nervous system level and why pain that persists beyond 12 weeks often has more to do with sensitization than ongoing tissue damage. She walks through how cognitive behavioral therapy (CBT) helps people shift from believing pain always equals danger to understanding that pain is uncomfortable but not always a signal that something is wrong. She also gives an inside look at the Endometriosis360 program, an innovative six week virtual program combining psychology, physiotherapy, nutrition and gynecological surgery expertise to address endometriosis from every angle. What You'll Learn Why our pain signals are still wired like we're running from predators and how that creates chronic pain cycles The critical difference between acute and chronic pain and what happens at the 12 week mark How CBT helps rewire pain related thoughts and beliefs for lasting change What the Endometriosis360 interdisciplinary program looks like and why it works The identity shift that happens when chronic pain no longer defines your life Episode Chapters 00:00 Introduction and Dr. Katz's Background 11:01 Understanding Pain Science and Evolutionary Biology 24:01 When Acute Pain Becomes Chronic 32:01 Cognitive Behavioral Therapy for Pain 45:01 The Endometriosis360 Program 58:01 Practical Tools and Home Practice 68:01 Success Stories and Transformations About Dr. Laura Katz Dr. Laura Katz is a registered health, rehabilitation and clinical psychologist. She completed her PhD at Queen's University and is an Assistant Professor at McMaster University. She works at the Michael G. DeGroote Pain Clinic at McMaster University, where she provides patient care, develops interdisciplinary chronic pain programs and supervises trainees. She is also Director of Health Psychology at MindFit and a founding team member of the Endometriosis360 program alongside physiotherapist Jill Mueller, gynecological surgeon Dr. Mathew Leonardi and registered dietitian Emily Arthur. Theme Song: "Shake It Off" by Taylor Swift Resources Mentioned BounceBack: Ontario's free CBT based skill building program through CMHA Mind Over Mood by Christine A. Padesky and Dennis Greenberger Endometriosis360 Program: six week interdisciplinary virtual program Connect with Dr. Laura Katz Instagram: @drlaurakatz MindFit: mindfit.ca Endometriosis360: endometriosis360.ca Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more bold, honest conversations about pelvic health, pain science and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.

Special Listener Offer Follow @pauzhealth on Instagram and DM "hole shebang" to receive three months free in the PAUZ Health community plus entry to win $50 off at the PAUZ Health marketplace. Perimenopause and menopause care in Canada is fragmented, hard to access and often dismissed by the very system that should be supporting it. In this episode of The Hole Shebang Podcast, Kristen Parise reconnects with her former McMaster University classmate Natalie Perkins, PhD, who left a VP role at a major telemedicine company to launch PAUZ Health, a virtual platform built to give women the education, clinical access and community they deserve during this transition. Natalie gets raw about the personal catalysts that led her here: ending a 20 year marriage, surviving a cardiac episode during an Ironman race and realizing she had spent so long performing that she didn't even know what brought her joy anymore. She shares how perimenopause became her wake up call to pause, reassess and rebuild, and why she believes every woman deserves to view this stage of life as a course correction rather than something to endure. The conversation covers Natalie's evidence based recommendations for perimenopausal health including strength training with heavy weights, prioritizing protein, increasing fiber, educating yourself on hormone therapy options (both systemic and vaginal estrogen) and making sleep non negotiable. What You'll Learn How to recognize when perimenopause is calling you to pause and reassess your life The three pillars of PAUZ Health: education with world experts, clinical access and curated products Why vaginal estrogen should be considered as routine as preventive skincare How to advocate for yourself when your healthcare provider lacks menopause training Why it's not selfish to prioritize your own happiness and health Episode Chapters 00:00 Introduction and Natalie's Journey 05:58 The Birth of PAUZ Health 09:07 Leaving Established Careers and Choosing Happiness 11:53 Embracing Perimenopause as a Gift 14:52 Mental and Physical Health During Life Transitions 18:05 Navigating the Gray Areas of Big Decisions 23:54 The PAUZ Health Philosophy and Mission 34:52 The Critical Importance of Education 36:15 Access to Care and Self Advocacy 45:14 Top Health Recommendations for Perimenopause 52:29 PFAS Free Products and Estrogen Disruptors 53:53 Special Listener Offer and How to Connect About Natalie Perkins, PhD Natalie Perkins holds a PhD in Public Health and is a health behavior change expert, former healthcare executive and competitive athlete. After spending years in digital health leadership, she founded PAUZ Health to address the massive gap in accessible, comprehensive menopause care in Canada. PAUZ connects women with menopause certified clinicians, dietitians, pelvic floor physiotherapists, therapists and health coaches. Natalie also hosts the PAUZ Grab Life by the Ovaries podcast. Theme Song: "Everything is Everything" by Lauryn Hill Connect with Natalie and PAUZ Health Website: pauz.health Instagram: @pauzhealth Podcast: PAUZ Grab Life by the Ovaries Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more bold conversations about perimenopause, menopause and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.  

Postpartum nutrition and energy are two of the biggest struggles new parents face, and most of the advice out there is either too complicated or completely unrealistic for someone running on three hours of sleep. In this episode of The Hole Shebang Podcast, Kristen Parise chats with Laura Lima, a holistic nutritionist, founder of New Mama Nation and mom of four, about what actually works when you're trying to feed yourself well in the thick of early parenthood. Laura shares her own journey from working in aesthetics to finding holistic nutrition after a career pivot she didn't see coming. She gets real about the newborn phase, including keeping a jar of almond butter on the nightstand and why perfectionism has no place in postpartum eating. The conversation covers practical strategies like why hydration is the foundation everything else depends on, how protein and fat combinations keep energy stable, why blood sugar spikes from convenient snack bars are making fatigue worse and how three solid meals a day can break the constant grazing cycle that leaves parents feeling depleted. Laura also dives into the emotional side of eating, explaining how cravings are often about seeking comfort rather than actual hunger and why recognizing that pattern is the first step toward changing it. Her "future self" technique of asking "How do I want to feel when my head hits the pillow tonight?" is a simple reframe that shifts daily food choices without requiring willpower. What You'll Learn Why carrying water everywhere is the single most impactful nutrition habit for new parents How protein and fat combinations prevent the blood sugar crashes that drive fatigue and mood swings The slow cooker strategy and other meal prep approaches that work in real life with small kids How to recognize emotional eating patterns and respond to cravings differently Laura's morning ritual and "future self" technique for staying consistent when everything feels chaotic Episode Chapters 00:00 Laura's Origin Story 02:22 The Energy Crisis for New Parents 04:05 Hydration as the Foundation 08:04 Smart Snacking with Protein and Fat 11:35 Blood Sugar and Three Solid Meals 16:55 Meal Prep for Real Life 21:29 Breaking the Constant Grazing Cycle 24:42 Physical vs Emotional Hunger 28:17 Morning Rituals and Future Self Thinking 30:54 The New Mama Nutrition Manual 35:28 Theme Song About Laura Lima Laura Lima is a certified holistic nutritionist (Institute of Holistic Nutrition) and founder of New Mama Nation. She specializes in helping parents increase energy, reduce emotional eating and feel like themselves again through practical, real life nutrition strategies. Laura works with clients virtually and offers the New Mama Nutrition Manual, a comprehensive online program with all of her strategies in one place. Theme Song: "Happy Together" by The Turtles Connect with Laura Lima Website: newmamanation.com Instagram: @lauraannlima Course: New Mama Nutrition Manual Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more honest conversations about postpartum health, pelvic wellness and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.  

Pelvic floor disorders affect over 200 million people worldwide, and the conventional approach has been to treat them as surgical problems. In this episode of The Hole Shebang Podcast, Kristen Parise sits down with Dr. Bruce Crawford, a board certified urogynecologist and creator of the Pfilates method, who spent decades in the operating room before arriving at a conclusion that changed everything: most pelvic floor disorders are fitness problems that deserve fitness solutions. Dr. Crawford's path to medicine was anything but traditional. He went from working as an 18 year old hospital janitor with no college plans to touring Europe as a drummer in rock bands to eventually acing the MCAT and attending NYU School of Medicine. A single email in 2003 led him to West Africa, where he spent years performing fistula repairs in Niger and Rwanda. That humanitarian work became the catalyst for his biggest professional realization: after watching successful surgeries fail long term, he understood that the real solution for most people was neuromuscular conditioning, not more surgery. His team used EMG synchronization technology to study 120 different movements from Pilates, yoga and personal training. The result was 10 specific movements that passively engage the pelvic floor through reflex relationships with the glutes, inner thighs and deep abdominals. In a pilot study, 80% of participants reported a 50% improvement in bladder and bowel symptoms in just 28 days. Dr. Crawford has now trained over 7,000 instructors worldwide, including 1,700 in Japan alone. What You'll Learn Why most pelvic floor disorders are fitness problems being treated as surgical ones How co-recruitment of glutes, inner thighs and deep abdominals strengthens the pelvic floor without isolated kegels The EMG research behind Pfilates and why these 10 movements outperform traditional exercises Dr. Crawford's approach to breaking the stigma around incontinence in clinical conversations Why the medical system has it backwards, treating exercise as "radical therapy" instead of first line treatment Episode Chapters 00:00 Introduction to Dr. Bruce Crawford 07:17 From Drummer to Janitor to Medical School 15:39 Movement Science and Pelvic Floor Recruitment 21:32 Breaking the Stigma of Incontinence 28:28 Why Fitness Should Be First Line Treatment 36:29 Humanitarian Work in Niger and Rwanda 40:16 The Future of Pelvic Floor Rehabilitation About Dr. Bruce Crawford, MD Dr. Bruce Crawford is a board certified urogynecologist with over 30 years of clinical experience and a graduate of NYU School of Medicine. He is the creator of the Pfilates method, the only pelvic floor fitness program developed by a urogynecologist in the United States. His research on pelvic floor neuromuscular conditioning has been published in the medical literature and his instructor certification program has trained over 7,000 health and fitness professionals worldwide. He also spent nearly a decade performing obstetric fistula repairs in West Africa. Theme Song: "Don't Back Down" by Tom Petty Connect with Dr. Bruce Crawford Website: pfilates.com Programs: Women's, Men's, Prolapse Coaching and Instructor Certification Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more conversations about pelvic health, bladder control and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.

Connect with Amber Romaniuk Website: amberapproved.ca 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: Body Brilliance Workshop Can't attend live? No problem! All participants receive access to the recording. What You'll Discover in Body Brilliance: Emotional Eating & Hormonal Health (with Amber): How hormonal fluctuations disrupt hunger cues and trigger emotional eating Strategies for managing perimenopause mood swings and emotional challenges Why conventional diet methods fail during hormonal transitions Tools for addressing body image struggles and building self-worth Pelvic Health & Physical Wellness (with Kristen): Solutions for bladder issues including leaks and urgency Relief strategies for pelvic organ prolapse and pelvic pain Techniques to enhance sexual comfort and return to exercise with confidence How to properly support your pelvic floor during life's changes Episode Overview Join Kristen Parise as she reunites with emotional eating expert Amber Romaniuk for an inspiring conversation about their groundbreaking collaboration: the Body Brilliance Workshop. This dynamic duo explores the powerful connections between emotional eating, hormonal health, and pelvic floor dysfunction—areas that profoundly impact women's lives yet are often overlooked or dismissed. From the shame surrounding both food struggles and pelvic health issues to the interconnected roots of these challenges, this episode reveals why addressing both physical and emotional health together is the key to true healing. What You'll Learn How emotional eating and pelvic health issues share surprising common roots in shame and unworthiness Why hormonal changes during perimenopause require completely new approaches to health and healing The connection between people-pleasing, boundary-setting, and both food and pelvic health struggles How physical pain can drive emotional eating patterns and vice versa Why creating safe spaces for women to discuss these "taboo" topics is essential for healing What the Body Brilliance Workshop offers for women struggling with these interconnected issues Episode Highlights Breaking the Shame Cycle Around Women's Health Amber and Kristen explore how shame surrounding both emotional eating and pelvic health issues keeps women isolated and prevents them from seeking help. They emphasize that these struggles are far more common than women realize and that breaking the silence is the first step toward healing. The Mind-Body Connection: When Physical and Emotional Health Collide The hosts reveal fascinating connections between mental and physical health. When women experience pelvic pain, they often reduce activity and seek comfort in food. Similarly, hormonal fluctuations can trigger both emotional eating and pelvic floor dysfunction, showing why comprehensive approaches work better than treating symptoms in isolation. Why Perimenopause Changes Everything Amber explains how perimenopause represents a fundamental shift requiring completely new strategies. The restrictive diets and exercise routines that worked before suddenly become ineffective, demanding a more holistic approach that addresses hormonal changes, emotional patterns, and physical symptoms together. Introducing Body Brilliance: Where Pelvic Health Meets Emotional Wellness Kristen and Amber unveil their collaborative workshop that fills gaps in traditional healthcare. Body Brilliance connects the dots between cravings, hormones, emotional health, and pelvic function, providing women with comprehensive support in a safe, judgment-free environment. Episode Chapters 00:00-01:03: Welcome Back Amber - Reintroduction and collaboration excitement 01:03-03:55: Amber's Expertise - Emotional eating, hormones, and the No Sugarcoating Podcast 03:55-07:59: Creating Safe Spaces - Why shame keeps women from seeking help 07:59-09:22: The Roots of Emotional Eating - Addressing unworthiness and self-sabotage 09:22-12:57: Perimenopause Game-Changer - Why old strategies stop working 12:57-16:29: Mind-Body Connection - How physical and emotional health intertwine 16:29-20:39: Body Brilliance Workshop - Connecting cravings, hormones, and pelvic health 20:39-23:19: Pelvic Health and Emotional Well-being - The pain-comfort food cycle 23:19-26:25: Resources and Theme Songs - Where to find Amber and her perfect life soundtrack Key Takeaways Your triggers are teachers - Instead of fighting against emotional eating triggers, learn to see them as valuable information about what your body and mind need. "None of your old tricks are going to work" - Perimenopause requires a complete shift in approach, moving away from restrictive methods toward supportive, holistic strategies. "It's so easy to get in your head" - The stress-eating cycle perpetuates itself, but understanding this pattern is the first step to breaking free. Safe spaces save lives - Creating environments where women can openly discuss their struggles without shame is essential for healing and empowerment. Connect with The Hole Shebang Website: Blueberry Therapy Pelvic Health and Pediatrics Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference Amber's Theme Song for Her Career "Life is a Highway" by Tom Cochrane – "I'm gonna ride it (during the day, not the night, because I'm sleeping!)" – perfectly capturing her journey of helping women navigate their health challenges while prioritizing rest and self-care. This episode is brought to you by the shared mission of breaking taboos and changing lives through open, honest conversations about women's health. Knowledge is power, and talking openly about women's bodies is revolutionary.

Vulvar dryness affects far more people than most realize, and it's not just a menopause issue. In this episode of The Hole Shebang Podcast, Kristen Parise sits down with fellow pelvic health physiotherapist Angelique Montano-Bresolin to talk about vaginal moisturizers, why they're different from lubricants and how a gap in available products led Angelique to create FemmeSense Balm. Angelique breaks down the science behind vulvar tissue changes, including one powerful visual: pre-menopause vaginal tissue has approximately 20 layers of skin cells, while post-menopause tissue may have as few as two. She explains the difference between lubricants (what she calls "lubes for love," designed for short-term friction relief during sexual activity) and moisturizers (ongoing skin support, like face cream for your vulva). The conversation covers who needs to know about vaginal moisturizers beyond menopause, including postpartum and breastfeeding individuals, post-cancer treatment patients, anyone managing urinary incontinence and those living with vulvar dermatological conditions like lichen sclerosus. Angelique also walks through what to look for in a quality vaginal moisturizer: proper pH balance (3.5 to 5.0 range), emollient properties to soften and lubricate, occlusive properties to prevent moisture loss and humectant properties to draw and retain water in the skin. What You'll Learn The difference between vaginal lubricants and vulvar moisturizers and when to use each Why vulvar tissue changes so dramatically during menopause and what you can do about it The pH range your vulvar area needs to stay healthy and how many products get this wrong Who beyond menopausal patients should be using vaginal moisturizers How Angelique went from clinician to entrepreneur after struggling to find effective products for her clients Episode Chapters 00:00 Introduction and Angelique's Journey into Pelvic Health 02:58 The Creation of FemmeSense Balm 05:51 Vaginal Moisturizers vs Lubricants 09:03 Choosing a Quality Vaginal Moisturizer 11:52 Moisturizers and Midlife Changes 14:49 Vulvar Dryness Across Different Life Stages 18:06 Lichen Sclerosus and Its Impact 20:47 FemmeSense Balm for Sensitive Skin 24:05 Where to Find FemmeSense Balm About Angelique Montano-Bresolin Angelique Montano-Bresolin, PT, BSc PT, HBA Kin, is a registered physiotherapist, Adjunct Lecturer at the University of Toronto and Clinic Director at Proactive Pelvic Health Centre in Toronto, the city's first private integrative pelvic health rehabilitation clinic. She has been treating all genders and ages for pelvic health concerns since 2009. Angelique is also the founder of Pelvic Health Hub and creator of FemmeSense Balm, a natural, non-hormonal vulvar moisturizer developed after years of struggling to find effective products for her clients. Theme Song: "Don't Stop Believin'" by Journey Where to Find FemmeSense Balm Pelvic Health Hub (direct), Amazon, Well.ca and select pelvic health clinics including Blueberry Therapy Connect with Angelique Clinic: proactiveph.com Pelvic Health Hub: pelvichealthhub.com Instagram: @proactivepelvichealth and @pelvichealthhub Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more honest conversations about vulvar health, pelvic wellness and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.

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 high-intensity interval training (HIIT) for stroke survivors How power training differs from traditional strength training and why it matters The truth about what strength training should look like for older adults (hint: it's not bean bag weights) How to recognize pre-frailty and why early intervention with exercise can prevent decline The mental health, cognitive, and social benefits of exercise programs Why women are underrepresented in stroke research and what's being done about it Episode Highlights Ada's Journey: From Bedside to Bench Science Ada shares her unexpected path from planning a career in private practice to becoming a leading researcher in neurorehabilitation. Her clinical experience working with stroke survivors and older adults directly informs her research mission: proving that exercise truly is medicine for recovery and healthy aging. Exercise After Stroke: Breaking Down Barriers Learn why stroke rehabilitation should mirror cardiac rehabilitation when it comes to exercise prescription. Ada explains how her research bridges the gap between stroke care and cardiac care, showing that people with stroke face similar cardiovascular risks but don't receive the same exercise-focused interventions. HIIT for Stroke Survivors: Challenging Assumptions Discover the groundbreaking findings from Ada's multi-site study showing that stroke survivors can safely perform high-intensity interval training using recumbent steppers. With just 19 minutes of training (10 one-minute high-intensity intervals), participants achieved greater fitness gains than those doing 30 minutes of moderate exercise. Power Training: The Next Frontier Ada introduces the concept of power training for stroke recovery—combining strength with speed to better mimic the demands of daily activities. From standing up quickly to crossing the street when the light changes, power movements are essential for functional independence. Preventing Frailty: Moving Beyond Bean Bag Weights Learn how Ada's research challenges traditional assumptions about exercise for older adults. Instead of seated exercises with light weights, her studies show that older adults can safely perform complex, weight-bearing movements that challenge multiple systems simultaneously—and the results are transformative. The Social Prescription: Exercise as Community Medicine Explore the profound mental health, cognitive, and social benefits Ada has observed in her exercise programs, from improved memory and executive function to caregiver respite and community connection. Episode Chapters 00:05-05:00: Introduction and Ada's Winding Journey – From physiotherapy student to stroke rehabilitation researcher 05:01-13:00: Exercise and Stroke Recovery – Why stroke rehab should look more like cardiac rehab 13:01-16:30: Power Training for Stroke Survivors – Combining strength with speed for functional recovery 16:31-20:00: HIIT Research Breakthrough – Revolutionary findings on high-intensity exercise after stroke 20:01-25:00: Understanding Frailty and Pre-Frailty – Early intervention strategies for healthy aging 25:01-31:00: Strength Training Reimagined – Moving beyond bean bags to functional movements 31:01-35:00: The Prescription for Exercise – Frequency, progression, and getting professional guidance 35:01-39:00: Mental Health and Social Benefits – The non-physical benefits of physical activity 39:01-43:00: Research on Research – Improving women's representation in stroke studies 43:01-End: Future Directions and Final Thoughts – Ada's theme song and research vision Connect with Dr. Ada Tang Lab: MacStroke Canada at McMaster University Social Media: Instagram, X (Twitter), Facebook LinkedIn: Ada Tang Research Focus: Exercise, stroke recovery, frailty prevention, and inclusive research practices Connect with The Hole Shebang Website: Blueberry Therapy Pelvic Health and Pediatrics Instagram: @theholeshebang Upcoming Event: The Pleasure Principle Conference Ada's Theme Song for Her Career "Ain't No Mountain High Enough" by Motown – perfectly capturing her belief that there's always somewhere to go and that we can tackle mountains together!

Retirement planning is about far more than a savings number. In this final installment of The Hole Shebang Podcast's three part financial wellness series, Kristen Parise and wealth advisor Gillian Stovel Rivers tackle the money, the mindset and the mental health challenges that come with planning for and transitioning into retirement. Gillian breaks down the current retirement savings targets for Canadians (approximately $1.5 to $1.7 million, with millennials needing closer to $2 to $2.5 million) and explains the building blocks that get you there: CPP, OAS, workplace pensions and personal savings through RRSPs and TFSAs. She walks through smart tax strategies for drawing down retirement income, why blending taxable and tax free sources matters and how whole life insurance can function as a tax sheltered investment vehicle growing at 6% or more annually. But this conversation goes well beyond the numbers. Gillian shares research showing that social isolation in retirement impacts health as severely as smoking and obesity, and she explains why the belief that "retirement means stopping" is one of the most dangerous misconceptions people hold. She introduces her Five Good Adventures program, a 12 week framework that uses love languages and personal values to design a retirement that actually flourishes instead of flatlines. The episode also covers the reality of long term care costs in Canada (memory care can run $20,000 to $25,000 monthly) and the trade off conversations every couple needs to have while they still can. What You'll Learn Current retirement savings targets for Canadians and why the number keeps growing for younger generations Tax strategies for blending RRSP, TFSA and other income sources to minimize your retirement tax burden Why social isolation in retirement is a health crisis and how to plan against it How whole life insurance can become a tax sheltered investment and long term care funding strategy Gillian's Five Good Adventures framework for designing a retirement worth living Episode Chapters 00:00 The Retirement Reality Check and Savings Targets 03:01 Legacy vs Living: Balancing Enjoyment and Preservation 06:00 Tax Strategy for Retirement Income 09:13 Planning for Inflation and Longevity 12:09 Mental Health and Social Isolation in Retirement 14:59 Five Good Adventures and Designing a Fulfilling Retirement 17:50 Busting Dangerous Retirement Myths 20:56 Long Term Care Costs and Planning 23:58 Whole Life Insurance as an Investment Vehicle About Gillian Stovel Rivers Gillian Stovel Rivers, MA, CFP, CEA, is a Senior Wealth Advisor and Branch Owner at Surround Wealth Advisors (Assante Financial Management Ltd.). She is a second generation wealth advisor, a recipient of the WXN Canada's Most Powerful Women Top 100 Award, and was named one of Canada's Top Women Wealth Advisors by The Globe and Mail. Gillian is also the creator of the Five Good Adventures retirement transition program. Theme Song: "Suddenly I See" by KT Tunstall Catch Up on the Series Part 1: Financial Wellness and Mindset Shifts Part 2: Investing, Growing Wealth and The Power of Compounding Part 3: Retirement Planning and Mental Health (this episode) Connect with Gillian Website: surroundwealth.com Email: [email protected] Instagram: @gillianstovelofficial LinkedIn: Gillian Stovel Rivers Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more honest conversations about financial wellness, pelvic health and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.  

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 the key to pelvic floor health How to identify whether you have a hypertonic (high tension) versus hypotonic (low tension) pelvic floor The surprising connection between stress, emotions, and pelvic floor dysfunction Why 90% of female orgasms occur through clitoral stimulation and what this means for sexual health The critical importance of pelvic health education during the teenage years How childhood experiences and trauma can manifest as adult pelvic floor issues The integrated approach needed to treat pelvic floor dysfunction effectively Episode Highlights From Misconceptions to Empowerment Dr. Reardon reveals the three biggest misconceptions she encounters: women not knowing they have a pelvic floor, believing dysfunction is "normal," and assuming Kegels are always the answer. She emphasizes that many women actually have pelvic floor tension rather than weakness, requiring completely different treatment approaches. The Emotional Barometer Exploring the profound mind-body connection, Dr. Reardon shares how the pelvic floor serves as an "emotional barometer." She recounts powerful patient stories and her own experience during Hurricane Ida, demonstrating how stress and trauma directly impact pelvic floor function. Sexual Health Revolution Breaking down barriers around sexual education, Dr. Reardon explains the anatomy of arousal, orgasm, and why painful sex is never normal. She advocates for comprehensive sexual health education that goes far beyond "sperm meets egg" to include pleasure, function, and the pelvic floor's central role. The Teenage Years: A Critical Window Dr. Reardon makes a compelling case for pelvic health education starting in adolescence, addressing everything from painful periods (which are NOT normal) to the 40% of high school female athletes who experience urinary incontinence. She emphasizes how early education can prevent decades of silent suffering. Beyond the Pelvic Floor: An Integrated Approach Using her "layers of an onion" metaphor, Dr. Reardon explains how effective treatment must address posture, breathing, abdominal function, and emotional health alongside pelvic floor muscles. She challenges the medical system's tendency to isolate symptoms rather than treating the whole person. The Healthcare Revolution Needed Dr. Reardon calls for systematic changes in medical education and practice, advocating for screening tools, better provider training, and the integration of pelvic health into standard women's healthcare rather than treating it as a last resort. Episode Chapters 00:00-03:12: Introduction and Book Launch Celebration – Dr. Reardon returns to discuss her new book "Floored" 03:12-05:59: Breaking Down the Biggest Misconceptions – Why most women don't know they have a pelvic floor 05:59-08:57: The Balance Principle – Understanding hypertonic vs. hypotonic pelvic floors and why Kegels aren't universal 08:57-12:07: The Power of Advocacy – Why your voice is your most powerful tool in healthcare 12:07-14:54: Sexual Health Deep Dive – The pelvic floor's role in arousal, lubrication, and orgasm 14:54-17:57: The Emotional Connection – How the pelvic floor serves as an emotional barometer 17:57-20:49: Stress and Trauma Impact – Personal stories and Hurricane Ida's effect on pelvic floor tension 20:49-23:11: Integrated Treatment Approaches – Why comprehensive care includes mental health support 23:11-24:09: The Comprehensive Philosophy – Moving beyond isolated pelvic floor treatment 24:09-26:25: Teenage Years as the Critical Window – Why pelvic health education should start early 26:25-29:09: Breaking the Shame Cycle – Creating open conversations about bodies and function 29:09-31:42: The "Layers of an Onion" Approach – Understanding the pelvic floor as part of an integrated system 31:42-35:42: Resources for Healthcare Providers – Screening tools and outcome measures 35:42-40:50: The Mesh Crisis That Changed Everything – Dr. Reardon's pivotal experience with surgical complications 40:50-End: Advocacy and Action – The mission to make pelvic health standard care Key Takeaways Pelvic floor dysfunction affects women at all life stages, not just after childbirth or during aging Balance between strength and relaxation is more important than just doing Kegels Painful periods, painful sex, and urinary incontinence are never normal and always treatable Stress and emotional trauma directly impact pelvic floor function Early education during teenage years can prevent decades of dysfunction Comprehensive treatment must address the whole person, not just isolated symptoms Healthcare providers need better training and screening tools for pelvic health issues Women deserve better care and must advocate for themselves within the medical system Connect with Dr. Sara Reardon Instagram: @the.vagina.whisperer TikTok: @thevagwhisperer Website: thevaginawhisperer.com Book: "Floored: A Woman's Guide to Pelvic Floor Health at Every Age and Stage" (Available at all major bookstores) Online Platform: V-Hive membership with pelvic floor workouts and free trial available Connect with The Hole Shebang Website: Blueberry Therapy Pelvic Health and Pediatrics Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference Dr. Sara's Theme Song "Who Runs the World? Girls" by Beyoncé - A powerful anthem that captures her mission to advocate for women's health and the belief that women are leading the charge in demanding better healthcare.

Pediatric pelvic health is one of the most overlooked areas of children's wellness, and many adult pelvic floor issues trace directly back to childhood patterns that were never properly addressed. In this episode of The Hole Shebang Podcast, Kristen Parise talks with Clare Bourne, a London based pelvic health physiotherapist and author of Strong Foundations: Why Pelvic Health Matters, about bedwetting misconceptions, the pediatric constipation crisis and why shame has no place in teaching kids about their bodies. Clare explains how pediatric pelvic assessment works nothing like adult evaluation. There are no internal examinations. Instead, Clare describes the process as detective work: gathering clues about bowel habits, bladder patterns and family dynamics to understand what's happening. She breaks down why bedwetting before age seven is completely normal (it requires hormonal maturity, adequate bladder capacity and specific sleep patterns that develop on their own timeline) and why potty training should be viewed as a developmental process, not a quick fix with a deadline. The conversation gets into the rising rates of pediatric constipation and the complex factors driving it beyond the oversimplified "eat more fiber" advice: lack of parental support during toileting, bathroom access issues at school, stress from life transitions like new siblings or starting school, and inappropriate potty training pressure. Clare and Kristen also trace how childhood constipation and holding patterns can lead to increased pelvic floor tension that later makes tampon insertion painful in adolescence and can contribute to painful intercourse in adulthood. Thirty years of pelvic health history matters long before someone gives birth. What You'll Learn Why pediatric pelvic assessment is about education and detective work rather than physical examination Why bedwetting before age seven is developmentally normal and what factors determine nighttime dryness The complex causes behind rising pediatric constipation rates beyond diet alone How childhood holding patterns and constipation can lead to pelvic floor tension, painful tampon use and painful sex later in life Practical first steps parents can take before seeking professional help Episode Chapters 00:00 Introduction and Clare's Pelvic Health Journey 02:30 Pelvic Floor and Continence in Children 05:17 How Pediatric Assessment Differs from Adult 08:25 Common Pediatric Pelvic Issues 11:23 Education, Anatomy and Breaking Shame 16:41 Practical First Steps for Parents 21:09 The Pediatric Constipation Epidemic 24:47 Stress, Family Support and Global Events 28:22 Medication Management and Treatment 30:21 Growth, Development and Family Dynamics 34:32 Childhood Issues and Adult Pelvic Health 38:13 Empowering Through Education and Resources About Clare Bourne Clare Bourne is a consultant pelvic and digestive health physiotherapist based in London. She has specialized in pelvic health for over 16 years, working extensively in the NHS before moving into private practice. Clare treats women, men and children and is an ambassador for The Endometriosis Foundation. She is the author of Strong Foundations: Why Pelvic Health Matters, co-founder of the Pelvic Health Practice and founder of All About Mum, which provides postnatal education resources. Theme Song: "There She Goes" by The La's Connect with Clare Website: clare-bourne.com Instagram: @clarebournephysio Book: Strong Foundations: Why Pelvic Health Matters Also on TikTok and LinkedIn Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more conversations about pelvic health for all ages and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.

Sexual health and pelvic floor dysfunction are deeply connected, and most people never get the full picture on either one. In this episode of The Hole Shebang Podcast, Kristen Parise talks with Dr. Rachel Gelman, a pelvic floor physical therapist and AASECT certified sexuality counselor based in San Francisco, about painful sex, pelvic pain, incontinence during intimacy and why your pelvic floor might need the opposite of what you think. Rachel explains why she prescribes vibrators more often than kegels, since many people dealing with pelvic pain actually have an overactive, tight pelvic floor that needs to learn to relax rather than contract more. She walks through her "chocolate cake" technique for rediscovering pleasure when sex has become associated with pain, and introduces the concept of a sexual menu to help people move beyond the assumption that sex equals penetration. The conversation covers the clitoris to penis anatomical connection and why most sex education gets it wrong, how bathroom habits (and a $15 toilet stool) can directly impact sexual function, the surprising link between tailbone pain and sexual dysfunction and what's happening when erections are painful. Rachel also shares her favourite sex tech brands for people with pelvic pain and explains why solo sex is a legitimate and essential part of pelvic health treatment, not just recreation. What You'll Learn Why kegels can make pelvic pain worse and what to do instead How to rebuild a relationship with pleasure after painful sex using Rachel's chocolate cake approach The anatomical connection between the clitoris and penis that most sex education leaves out Why incontinence during sex might not be urine at all and how to tell the difference Simple breathing and positioning techniques that calm the nervous system and reduce pelvic floor tension Episode Chapters 00:00 Rachel's Path into Pelvic Health 05:30 Solo Sex as Self Care and Therapy 12:15 The Orgasm Education Gap and Clitoral Anatomy 18:45 Tailbone Pain and Sexual Dysfunction 24:00 Breathing Techniques for Better Sex 29:30 Creating Your Sexual Menu 35:15 Incontinence During Intimacy 41:00 Painful Erections and Pelvic Floor Dysfunction 46:30 Sex Tech Recommendations About Dr. Rachel Gelman, PT, DPT, CSC Dr. Rachel Gelman is a Doctor of Physical Therapy and AASECT certified sexuality counselor with over 15,000 clinical hours. She is the owner and founder of Pelvic Wellness and Physical Therapy in San Francisco, where she treats pelvic pain, bowel, bladder and sexual dysfunction across all gender identities. Rachel completed her sexuality counseling training through the University of Michigan and is an adjunct instructor at Samuel Merritt University, where she teaches the pelvic health curriculum in the Doctor of Physical Therapy program. She also consults with companies in the sex tech and femtech space. Theme Song: "I Won't Back Down" by Tom Petty Sex Tech Brands Mentioned Unbound Maude Mystery Vibe (research backed products for people with pelvic pain) Connect with Dr. Rachel Gelman Clinic: pelvicwellpt.com Website: rachelgelmandpt.com Instagram: @pelvichealthsf Connect with The Hole Shebang Website: blueberrytherapy.ca Podcast: Listen and Subscribe Instagram: @blueberrytherapypelvichealth Upcoming Event: The Pleasure Principle Conference May 8, 2026 Want more bold conversations about sexual health, pelvic wellness and the stuff nobody else is talking about? Subscribe to The Hole Shebang Podcast and leave a review.

Summary In this enlightening follow-up conversation, host Kristen Parise welcomes back Gillian Stovel Rivers, Senior Wealth Advisor and creator of The Muscle Money Mindset®, for a deep dive into investing and wealth building strategies. Building on their previous discussion about financial wellness, Gillian breaks down complex investment concepts into digestible frameworks that anyone can understand. This episode reveals the powerful connection between personal growth and financial growth, emphasizing that investing isn't just about stocks and bonds—it's about investing in yourself and your community. Gillian shares her three-principle approach to investing: mechanics, consistency, and intensity, while highlighting the "eighth wonder of the world"—compounding—and the importance of defining what "enough" means to you. Whether you're just starting your investment journey or looking to optimize your current strategy, this conversation provides practical wisdom and actionable insights for taking control of your financial future. Key Takeaways Before approaching investments with intensity, master the mechanics and practice consistency Understanding the fundamentals of different investment vehicles (cash instruments, stocks, bonds, mutual funds) creates confidence Compounding is the "eighth wonder of the world" that allows your money to grow exponentially over time It's never too late to start investing, regardless of your age Defining "enough" helps set realistic financial goals and celebrate milestones along the way Registered savings vehicles like RRSPs and TFSAs offer significant tax advantages for Canadians The most sustainable investment plans include meaning and connection Investing in yourself and your community creates returns that extend beyond financial growth Episode Chapters 00:00 - Introduction to Growing Wealth 03:23 - The Framework: Mechanics, Consistency, Intensity 05:18 - Understanding Investment Mechanics 09:23 - Building Consistency in Your Investment Practice 11:26 - The Power of Compounding: The Eighth Wonder of the World 15:49 - It's Never Too Late to Start 16:33 - Defining "Enough" in Wealth Planning 20:37 - Registered Savings Vehicles Explained 25:28 - Strategies for Successful Investing 27:40 - Broadening Your Definition of Investing 30:05 - The Connection Between Financial and Personal Growth Featured Guest Gillian Stovel Rivers is a Senior Wealth Advisor at Assante Wealth Management with over twenty years of experience in the industry. She is also the creator of The Muscle Money Mindset®, where she coaches professional women and men to transform from "chronically overwhelmed endurance athletes" to "shot-calling performance athletes" in business and life. As a CF-L2 Coach and Certified High Flow Coach, Gillian brings a unique perspective to financial planning that integrates physical and financial wellness. Connect with Gillian: Email: [email protected] LinkedIn: Gillian Stovel Rivers Instagram: @AdventureGillian and @GillianStovelOfficial Resources Mentioned Tax-Free Savings Account (TFSA) - Learn more about this powerful tax-sheltered investment vehicle Registered Retirement Savings Plan (RRSP) - Information about Canada's registered retirement savings plan CrossFit - The fitness methodology Gillian references in her investment framework Britney Spears - "Work Bitch" - Gillian's motivational theme song (explicit content) Connect with Kristen Website: Blueberry Therapy Instagram: @blueberrytherapyca Don't Miss Out! Join Kristen at The Pleasure Principle Conference - a groundbreaking event exploring the intersection of health, wellness, and sexual pleasure. Get your tickets now! The Hole Shebang is produced by Kristen Parise. The information provided in this episode is for educational purposes only and is not intended as financial advice. Always consult with a qualified financial advisor before making investment decisions.