Episodios

  • 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
  • 78: The Bounce Back Lie and What Postpartum Recovery Actually Looks Like with Michelle Gauvreau

    78: The Bounce Back Lie and What Postpartum Recovery Actually Looks Like with Michelle Gauvreau
    Mar 19 2026
    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 recoveryHow 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 signsWhat postpartum nutrition should focus on, including protein, fiber, hydration, collagen, and the breastfeeding-specific adjustments that are often overlookedHow postpartum and perimenopausal symptoms can overlap for women having babies in their late 30s and 40sThe 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 PostpartumInner 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 websiteThe Hole Shebang Podcast@blueberrytherapypelvichealth on Instagram
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    47 m
  • 77: Why Vaginal Dryness Isn't Something You Have to Figure Out Alone with Dr. Dolores Fernandez

    77: Why Vaginal Dryness Isn't Something You Have to Figure Out Alone with Dr. Dolores Fernandez
    Mar 12 2026
    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 itThe progressive nature of vaginal changes and why symptoms can appear years after menopause beginsClinical assessment approaches including physical exams and symptom based evaluationsThe difference between vaginal moisturizers (daily use with hyaluronic acid) and lubricants (for penetration)Why vaginal pH and osmolarity matter for product safety and effectivenessTreatment options from over the counter moisturizers to prescription vaginal estrogen and DHEAThe shame and stigma that prevents people from discussing vaginal health with healthcare providersWhy patients often feel vaginal symptoms are their private responsibility while hot flashes feel acceptable to discussThe importance of anatomical education and helping patients understand their own bodiesHow IRIS was created to fill a gap in the market for evidence based vulva care productsLichen sclerosis and why it's important to treat vulvar conditionsBacterial vaginosis and recurrent infectionsGenitourinary syndrome of lactation in postpartum people Resources & References Mentioned North American Menopause Society (NAMS) at https://www.menopause.orgInternational Society for the Study of Women's Sexual Health at https://www.isswsh.orgIRIS Vulva Moisturizer and Personal Lubricant (products formulated with hyaluronic acid, optimal pH, and ideal osmolarity) IRISIRIS 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
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    38 m
  • 76: The Four Pillars of Hormone Balance for Women Over 40 with Daphne Kostova

    76: The Four Pillars of Hormone Balance for Women Over 40 with Daphne Kostova
    Mar 5 2026
    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 fortiesThe four pillars of hormone balance: gut health, liver function, adrenal health, and thyroid support—and why all four matterCommon nutrition mistakes women make during perimenopause, including why intermittent fasting often backfiresHow chronic stress you don't even recognize anymore is affecting your cortisol, insulin, thyroid, and ability to lose weightWhy foundational hormone support through nutrition is essential even if you're taking bioidentical hormonesThe role of sleep, meal timing, and movement in supporting balanced blood sugar and energy throughout the dayWhat "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
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    43 m
  • 75: Sex Specific Heart Health Factors Every Woman Should Know with Dr Daiana Castleman

    75: Sex Specific Heart Health Factors Every Woman Should Know with Dr Daiana Castleman
    Feb 26 2026
    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
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    46 m
  • 74: Why Your Relationship Needs Just 60 Seconds a Day with Dr Jessica O'Reilly

    74: Why Your Relationship Needs Just 60 Seconds a Day with Dr Jessica O'Reilly
    Feb 19 2026
    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 longevityThe 1-5-30 formula for maintaining relationships proactively: one minute daily, five-minute weekly check-ins, and thirty-minute monthly datesHow 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 providersCommunication 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 expertThe 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 criticalThe protective health mechanisms of quality relationshipsWhy couples wait too long before seeking supportUsing popular culture (Netflix, TikTok, streaming content) to start difficult conversationsThe sexual values interview as a foundation for rebuilding intimacyTeaching children anatomical language for safety and empowerment Resources & References Mentioned: Book referenced by Kristen: Women's Anatomy of Arousal by Sheri WinstonWeekly relationship check-in questions (available through Dr. Jess's resources Connect with Dr. Jessica O'Reilly: Website: Happier CouplesInstagram: @sexwithdrjessPodcast: 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
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    44 m
  • 73: Clitoral Vibration as Healthcare Not Just Pleasure with Natalia Banton

    73: Clitoral Vibration as Healthcare Not Just Pleasure with Natalia Banton
    Feb 12 2026
    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 healthHow 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 vulvaThe difference between using vibration therapy preventatively versus therapeutically once symptoms have startedWhy 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 flowHow vibration therapy increases circulation to vulvar and vaginal tissuesNervous system regulation as the foundation of the three-phase protocolWhy preventative care matters before symptoms become severeThe lack of standards in the intimate wellness industryPartnering with healthcare providers to integrate vibration therapy into pelvic health treatment Connect with Natalia Website: Dott WellnessInstagram: @dott.wellnessLinkedIn: Natalia B. Visit blueberrytherapy.ca and subscribe to The Hole Shebang Podcast. Connect with The Hole Shebang on Instagram @blueberrytherapypelvichealth
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    34 m