Episodios

  • 86: Sex After Menopause: The Truth Your Doctor Won't Say with Shirley Weir

    86: Sex After Menopause: The Truth Your Doctor Won't Say with Shirley Weir
    May 14 2026
    Sex after menopause is not a joke and vaginal dryness is not just an inconvenience you have to live with. In this episode of The Hole Shebang Podcast, Kristen Parise sits down with Shirley Weir, founder of Menopause Chicks, Amazon bestselling author of Mokita: How to Navigate Perimenopause With Confidence and Ease, and one of Canada's most recognized voices in midlife women's health. Shirley shares the framework she has built over 13 years of advocacy: a health bus model that puts you in the driver's seat of your own care team, a Speak Menopause script that gets you real answers in a 12 minute appointment, and the unapologetic clinical truth about vaginal dryness, hormone therapy access in Canada, and why "normal is a setting on your dryer." Episode Breakdown [02:14] When perimenopause hit in her 40s and the system had no answers[04:11] Why she named her book Mokita, the word for "the truth we all know but agree not to talk about"[06:52] The Joy of Menopause, her forthcoming book this fall[08:36] What it means to own your health decisions[10:03] The health bus framework, who belongs on it, and why your dentist made the cut[13:08] The Speak Menopause script for your next appointment[19:18] The vaginal dryness statistic that started a movement[21:46] The origin of "yes there's sex after menopause sometimes even with a partner"[25:46] The biggest menopause lie women are still being told in 2026[27:16] Normal is a setting on your dryer[30:24] The lawyer analogy that will change how you book every appointment[32:55] Why your dentist belongs on your health bus[35:45] Speak Menopause launching this spring, plus BC and Manitoba menopause hormone therapy coverage[39:23] Shirley's theme song What You'll Learn How to walk into a medical appointment informed and confident. Why "normal" and "common" are not the same word. How to build a health team that actually serves you in midlife. Why less than 4 percent of women with vaginal dryness have a solution and what to do about it. The current state of menopause hormone therapy access in Canada. Topics Covered Menopause and perimenopauseVaginal dryness and genitourinary syndrome of menopauseSex after menopauseMenopause hormone therapy access in CanadaPatient advocacy in 12 minute medical appointmentsBuilding a multidisciplinary midlife health teamWomen's health research and education in Canada Resources and References Mentioned Menopause Chicks website Mokita: How to Navigate Perimenopause With Confidence and Ease by Shirley WeirFeel Amazing Vulva and Vaginal Moisturizer at Intimate WellbeingMenopause Chicks private communityThe Choice by Dr. Edith EgerSpeak Menopause platform, launching spring 2026 at menopausechicks.com Guest's Theme Song Brave by Sara Bareilles Related Episodes from The Hole Shebang Episode 12: Perimenopause and Hormone Replacement with Dr. Alison SheaEpisode 60: Perimenopause as Your Sexual Debut: Rewriting the Narrative with Taylor McConnachieEpisode 77: Why Vaginal Dryness Isn't Something You Have to Figure Out Alone with Dr. Dolores FernandezEpisode 48: Hydrate, Lubricate, and Vibrate: Empowering Midlife Women's Sexual HealthEpisode 3: The Intersection of Menopause and Sexual Health with Dr. Maureen Slattery Connect with Shirley Weir Website: menopausechicks.com Instagram: @menopausechicks Community: menopausechickscommunity.com Podcast: Menopause Chicks on Apple Podcasts and Spotify Connect with The Hole Shebang Subscribe to The Hole Shebang Podcast wherever you listen. Visit blueberrytherapy.ca to book a consult or learn more about pelvic health physiotherapy in Hamilton Ontario. Follow on Instagram @blueberrytherapypelvichealth. Join us at The Pleasure Principle 2027 on May 14, 2027.
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    40 m
  • 85 Always Tired: The Hormones Your Doctor Isn't Testing with Dr. Margot Lattanzi

    85 Always Tired: The Hormones Your Doctor Isn't Testing with Dr. Margot Lattanzi
    May 7 2026
    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 healthThyroid testing beyond TSH: T3, T4 and thyroid antibodiesCortisol rhythm, the cortisol awakening response and "wired and tired"Postpartum depletion and nutrient recoveryPerimenopause as more than estrogen and progesteroneGut health, inflammation and leaky gutNervous system regulation and vagus nerve exercisesOmegas, brain fog and healthy fats for hormone productionSleep quality versus quantityPCOS, insulin resistance and irregular cyclesSupplement 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 SinghEpisode 12: Perimenopause and Hormone Replacement with Dr. Alison SheaEpisode 45: Exhausted to Energized: Real Nutrition Talk for Real Moms with Laura LimaEpisode 59: Your Vagina Is Shrinking and Nobody Told You with Dr. Carrie JonesEpisode 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: margot@doctormargotnd.com 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.
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    45 m
  • 84: From PMDD Hell to Heaven on Earth: Heather Hendrie on Periods, Wilderness Therapy, and Awfully Hilarious Healing

    84: From PMDD Hell to Heaven on Earth: Heather Hendrie on Periods, Wilderness Therapy, and Awfully Hilarious Healing
    Apr 30 2026
    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 delayWhy menstruating bodies were systematically understudied by medicineThe Awfully Hilarious anthology series: origin, mission and all four booksPillow Talk: stories about sex, desire and intimacy from writers across five countriesWalk-and-talk wilderness therapy in the Sea to Sky Corridor, BCBilateral movement and brain hemisphere activation on trailBirdsong, fractals and attention restoration theoryThe 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 TellWhere the Eff Is My Red Tent by Heather Hendrie - forthcoming memoir from Caitlin Press, pre-sale available now, September 2026The 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 resourcesPaRx (Park Prescriptions Canada) - the Canadian program encouraging healthcare providers to prescribe time in natureTrue 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 healthEpisode 7: Healing the Gut for Hormone Balance with Stephanie Singh - menstrual cycle and hormonal healthEpisode 16: Move the Body, Heal the Mind with Dr. Jennifer Heisz - the science of movement and mental healthEpisode 29: Moving from Surviving to Thriving in the Perinatal Period with Dr. Arielle Buch-Frohlich - ...
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    37 m
  • 83: Pelvic Floor Basics: Why Kegels Are Only Half the Story with Lauren Ohayon

    83: Pelvic Floor Basics: Why Kegels Are Only Half the Story with Lauren Ohayon
    Apr 23 2026
    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 harmfulThe pelvic floor as a reflexive pressure manager and shock absorberBreath as the primary driver of pelvic floor movementBody literacy practices for teenagers through menopauseThe 100-candle exhale and other techniques for feeling the pelvic floor without squeezingCompleting the stress cycle through mindful movementWhy pelvic floor issues show up in young people long before pregnancy or menopauseThe 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 needsEp. 44: Rock Star to Pelvic Floor Revolutionary with Dr. Bruce Crawford - Pilates, neuromuscular training and pelvic floor fitnessEp. 67: How Breathwork Heals Chronic Illness with Jenn Mansell - parasympathetic activation and breath as medicineEp. 19: The Ugly Triad with Dr. Nicole Wilson - diaphragm function, pelvic floor integration and core stabilityEp. 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.
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    44 m
  • 82: Prolapse and Pessaries: Losing the Shame with The Vagina Coach Kim Vopni

    82: Prolapse and Pessaries: Losing the Shame with The Vagina Coach Kim Vopni
    Apr 16 2026
    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 ClapsHot 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 MacDonaldEp 23: Understanding Pelvic Organ Prolapse with Dr. Carolyn BestEp 44: Rock Star to Pelvic Floor Revolutionary with Dr. Bruce CrawfordEp 57: Perimenopause Isn't All in Your Head with Jessica CaceresEp 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.
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    52 m
  • 81: Sex After Prostate Cancer: Hope and Rehab with Victoria Cullen

    81: Sex After Prostate Cancer: Hope and Rehab with Victoria Cullen
    Apr 9 2026
    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 cancerErectile dysfunction after prostatectomyVacuum erection devices and penis pumpsNerve sparing surgery and neuropraxiaPenile rehabilitation timelineConstriction rings and multimodal erection supportClimacturia and arousal incontinencePartner support and couples sexual recoveryPelvic floor physiotherapy for menFirmTech TechRing for tracking nocturnal erectionsPenile 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 DevezeBeyond Erections by Mish MiddelmannFirmTech TechRing for overnight erection monitoringVaxAid Water Pump for shower or bath rehabilitationDr. 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 HillEpisode 37: Sex, Pelvic Health and Breaking Taboos with Dr. Rachel GelmanEpisode 2: Mindfulness to Improve Sexual Desire with Dr. Lori BrottoEpisode 56: The Real Talk about Sex After Cancer Treatment with Dr. Michelle JacobsonEpisode 60: Perimenopause as Your Sexual Debut with Taylor McConnachie Connect with Victoria Cullen Website: atouchysubject.com Instagram: @atouchysubject Email: victoria@atouchysubject.com 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
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    59 m
  • 80: What Nobody Tells You After a C Section with Nicole Nifo

    80: What Nobody Tells You After a C Section with Nicole Nifo
    Apr 2 2026

    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
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    47 m
  • 79: Menopause Strength Training with Chloe Lewis

    79: Menopause Strength Training with Chloe Lewis
    Mar 26 2026
    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
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    48 m