Core Connections with Erica Ziel

I'm THRILLED to have today's guest back on the podcast! I sat down with Holly Bertone—certified health coach, speaker, and author—to dive into the truth about lasting weight loss. This isn't just an episode about shedding pounds; it's about breaking free from diet culture, understanding the root causes of emotional eating, and creating sustainable habits with science, self-awareness, and empowerment. If you've ever felt stuck in the endless cycle of dieting, frustrated with a lack of results, or unsure how to create lasting change, this episode will inspire and equip you to rewrite your story. Holly shares her top insights into what diets miss, practical strategies for overcoming mindset blocks, and even how to reset your relationship with food. Here's the best part: Holly knows firsthand how challenging it is to overcome the noise of diet culture. But through her own journey, personal challenges, and passion for helping others, she's developed a framework that transforms how we think about weight loss—without the gimmicks or quick fixes. Click play to hear all of this and: (00:01:01) Holly's inspiring transition from the FBI to holistic health coaching and her mission to help women reclaim their health. (00:04:06) Discover why 92% of diets fail and how breaking the cycle of dieting can lead to lasting health. (00:06:15) Learn how shifting your mindset around food can help create sustainable health habits. (00:10:49) Holly's personal journey with food and stress and how it shapes her approach to wellness. (00:11:38) Introducing the ROCKY framework for overcoming emotional eating and building lasting habits. (00:15:17) Simple techniques to raise awareness of food triggers and break the cycle of emotional eating. (00:17:57) How nourishing foods and self-responsibility can help stop emotional eating. (00:22:45) The truth about intermittent fasting and how to align eating with your body's natural signals. (00:26:33) Discover how managing stress and reducing inflammation can improve your health journey. (00:30:33) How understanding and tapping into your nervous system can unlock better health. (00:34:51) Techniques for calming your nervous system and boosting mental and physical well-being. (00:36:57) Strategies for breaking free from emotional eating patterns and improving metabolic health. (00:39:08) Why patience is key to lasting health change and avoiding quick-fix results. (00:41:10) Prioritizing your health to inspire positive changes in those around you. Listen to Related Episodes: She Aligns the Body, Starting with the Feet Neurofascial System: What Do Your Emotions Have To Do With Your Health? Uncover Your Covert Weight Loss Block (Using FBI-Inspired Tactics) Connect With Holly Bertone: Instagram: @holly.bertone Website: https://pinkfortitude.mykajabi.com/your-comeback-coach For full show notes, visit https://www.ericaziel.com/blog/322

She's worked on creating life-changing educational tools (think: homeopathy curriculum for moms). Paola Brown, a passionate advocate for natural health and generational wellness, has found success with homeopathy because of one singular philosophy: true health starts in the home. Homeopathy uses highly diluted natural substances to trigger the body's innate ability to heal itself. It focuses on treating the root cause of illness rather than suppressing symptoms. But here's the catch: it's not as mainstream as modern medicine, and many people don't know where to start. This is exactly why I knew I had to bring her on the show. In this episode, Paola shares her personal journey from battling chronic autoimmune diseases to thriving with homeopathy, why empowering families with this knowledge is so vital, and how you can take simple steps to "ditch the drugs" and embrace natural healing for yourself and your loved ones. Click >>PLAY (00:00:29) How Paola's battle with autoimmune disease led her to embrace homeopathy and create life-changing educational tools. (00:05:21) The first time Paola discovered homeopathy and how it transformed her approach to health. (00:08:00) Why Paola developed a homeopathy curriculum specifically designed for moms and families. (00:09:58) How teaching kids about health choices empowers them to take charge of their wellness. (00:12:09) How homeopathy is helping children make their own health choices. (00:17:54) Why getting sick is a natural and necessary part of building a stronger immune system. (00:19:44) The link between fear, emotions, and your immune system's health. (00:21:20) A look at the history of homeopathy and how it became the first natural medicine. (00:27:45) How homeopathy fell out of favor—and why moms are bringing it back. (00:31:05) The three-step process to find the right homeopathic remedy for any situation. (00:35:34) An inside look at Paola's family-friendly homeopathy curriculum and how it works. (00:43:46) Why homeopathy is perfect for kids and teaches them lifelong health skills. (00:45:21) Free resources and tools Paola offers to help you get started with homeopathy. (00:50:43) The small steps you can take today to "ditch the drugs" and embrace natural healing. For full show notes, visit: ericaziel.com/blog/320

Welcome to your deep dive into body alignment. Oh yes, today, this conversation starts with the feet, but more importantly… It explores how everything in the body is integrated, working together to create stability and power. (Can you tell that I lo(ooo)ve talking about functional movement?) Joining me today is none other than Dr. Emily Splichal, a podiatrist and movement specialist with a passion for helping people connect with their bodies. We're talking all about how foot mechanics impact your entire body and sharing insight on one of our favorite topics...FACIA. We're also getting into how sensory stimulation can wake up the nervous system in the feet and hands (Emily is so passionate about this that she designed her Naboso products to support this connection). Dr. Emily's approach? It's right up my alley—practical, insightful, and incredibly empowering. I have no doubt you're going to love this conversation as much as I did! Click play to hear all of this and: (00:02:11) Introduction to Dr. Emily's career as a functional podiatrist and human movement specialist. (00:05:48) How pregnancy and postpartum hormonal shifts affect foot posture, gait, pelvic alignment, and overall movement patterns. (00:10:00) The link between lower back pain, foot stability, and how foot-pelvic floor coordination impacts posture and movement. (00:13:40) The importance of relaxing into your body. (00:16:28) The power of tactile feedback from the feet. (00:21:55) Dr. Emily's guidance on introducing sensory feedback safely using specialized tools to awaken nerves in the feet. (00:24:30) How to improve foot arches and core stability. (00:28:12) The connection between fascia, foot function, pelvic floor, diaphragm, and movement for whole-body integration. (00:36:43) The mindset shift you need to make to develop new patterns for better physical alignment and relaxation. (00:38:50) How Naboso products stimulate the nervous system and help create new neural pathways for better movement. (00:44:13) Why Naboso technology's use of textured surfaces to enhance sensory input and brain engagement. (00:47:48) Seeing movement as a personal journey of exploration, with new insights emerging as readiness and experience grow. (00:50:54) Dr. Emily's upcoming book Sensory Sapiens, focuses on sensory movement and how it supports lifelong mobility and longevity. Resources mentioned: Naboso Neuro Ball Naboso Mats Postpartum Core Workout with the Naboso Neuro Ball Connect with Dr. Emily Splichal: Dr. Emily's Instagram: https://www.instagram.com/thefunctionalfootdoc Naboso's Instagram: https://www.instagram.com/naboso_technology Website: https://www.dremilysplichal.com For full show notes, visit https://www.ericaziel.com/blog/318

Movement Observation: Tight hamstrings are often a result of weakness, not strength. Lemme explain—better yet—lemme give you an example… When you get done with a long run or walk, your hamstrings feel incredibly tight. You might think it's because they're strong, but oftentimes this tightness is due to weakness in the hamstrings, which are compensating to keep your pelvis stable and your body upright. Now, I've been working with many clients who experience low back pain and pelvic floor issues, and I noticed a common pattern that weak hamstrings lead to tightness and imbalance. So, today, I'm sharing these observations with you! In this episode, you'll learn how you can relieve tight hamstrings through strengthening, improve your pelvic stability, and how to incorporate hamstring activation into your daily workouts. Click play to hear all of this and… (00:01:35) What I have noticed in my clients working to get out of pain. (00:02:10) Debunking the myth that tight hamstrings are strong. (00:04:39) How tight hamstrings can disrupt overall body alignment. (00:05:18) The connection between hamstrings and pelvic floor function. (00:08:54) Guiding you through movements for waking up your hamstrings and tips to make them stronger, faster. (00:21:06) Trust your body with where it's at today to get you to where you want to go. For full show notes, visit https://www.ericaziel.com/blog/316 After listening, check out this episode, Why Do Your Feet Hurt? How to Stop Foot Pain in Its Tracks, by clicking >>HERE

Have you ever wondered what truly drives your child's health and wellness? (like using integrative strategies over conventional?) Because I have… In fact, that's just one of the many, MANY reasons I couldn't wait to have this conversation with Dr. Elisa Song, creator of Healthy Kids, Happy Kids. Because when I say Dr. Song has transformed the landscape of pediatric health… well, just wait until you listen. But that's not all. In this episode, you'll learn about the importance of gut health, how to support your child's immune system naturally, and the critical role of the vagus nerve in overall well-being. Click play to hear all of this and… (00:04:39) The importance of addressing root causes beyond conventional treatments. (00:06:17) The rising health issues among children and teens and how integrative approaches can create long-term wellness. (00:07:54) How modern lifestyles are increasing the prevalence of chronic conditions. (00:10:28) How the microbiome influences immunity and brain development and the crucial role of gut health in children's overall wellness. (00:13:26) How antibiotics impact the microbiome and the long-term health risks associated with overuse. (00:17:34) Strategies for restoring microbiome resilience knowing it's never too late to improve gut health. (00:21:12) How to choose the right probiotic supplements and create a supportive environment for gut health. (00:26:31) Natural alternatives to antibiotics for common childhood ailments. (00:28:32) What are effective natural treatments for ear infections and how to know when antibiotics are necessary. (00:33:31) The most important questions to ask your doctor before you start taking antibiotics. (00:35:09) The connection between the microbiome and mental health. (00:39:11) How environmental factors impact children's health. (00:41:56) Ways to calm the vagus nerve and shift from fight-or-flight to a state of relaxation and healing. (00:46:47) Dr. Elisa Song's advice on supporting mental health for teens and tweens. (00:48:54) The benefits of removing gluten and processed foods from children's diets. (00:54:04) The importance of educating kids about health decisions to empower them with knowledge and promote lifelong wellness. For full show notes, visit: https://www.ericaziel.com/blog/314

This is going to be hard for you to hear… Setbacks are invaluable opportunities for growth and development as you step towards success. (Yelling this from the rooftops!!) As a pre and postnatal exercise specialist who helps women heal their bodies from pain and dysfunction, I gained so much perspective during this conversation with Sean-Michael Doty. Whether you're an athlete pushing through challenges, recovering postpartum, or simply striving for a healthier lifestyle — this episode is for you. In this episode, you'll learn practical tips for navigating setbacks, embracing resilience, and achieving success in your health and fitness journey. Click play to hear all of this and… [04:39] Sean's diverse experience in strength and conditioning and how he values setbacks in personal and professional growth. [05:42] How embracing setbacks as opportunities can springboard success. [09:55] How listening to your body can prevent further pain and injury, and what you can do instead during recovery periods. [15:04] The dangers of overexercising and the importance of finding balance in your movement practice. [18:21] The underestimated benefits of walking. [22:58] How 10 minutes of movement a day can promote your results. [25:42] Sean explains what an athlete mindset is and ways you can achieve it. [29:59] The best ways to reach your long-term health goals. [31:14] Do THIS to achieve your health goals. [34:43] The one thing we all will experience on our journeys. For full show notes, visit: https://www.ericaziel.com/blog/312

Harsh reality: Crunches are doing more harm than good. That's not what you're used to hearing, is it? But the good news is that there's a better way to strengthen your core. (Just like anything else with movement, eh?) And because I truly (TRULY!) care about you and your well-being, I'm sharing all of the reasons why you should stop doing crunches. Grab your coffee, it's about to get real... Because, in this episode, you'll learn why traditional crunches can lead to pelvic floor dysfunction, back pain, neck pain, hip pain, and an imbalanced core and how to adopt a more effective approach to core training that promotes optimal function and overall health. Click play to hear all this and... [02:23] Why I don't like traditional crunches. [05:17] Explaining all that is included in your core. [06:14] The impact that a tucked pelvis can have on your core function. [08:27] Addressing what is causing low back pain. [09:13] Why the crunching movement leads to aches, pains, and dysfunction. [10:14] How I teach functional flexion for your daily life. [11:41] The problem with static planks. [12:37] Breaking down the fundamentals of core training. For full show notes, visit: https://www.ericaziel.com/blog/310

Can you imagine unraveling the mysteries of your health with just a simple genetic test? (Yes, it IS possible!) This actually happened to clients Dr. Ricardo Miranda (aka the "pioneer of MTHFR genetic mutation research" and CEO of MTHFRdoctors.com) has worked with. But before Dr. Ricardo started revolutionizing genetic health, he had an interest in longevity and an understanding that our DNA is not our destiny. Today, he uses the knowledge he gained to help individuals, especially women planning pregnancy, struggling with infertility, and dealing with hormonal imbalances. In this episode, Dr. Ricardo Miranda so graciously shares with us his expertise on the MTHFR gene. He also lets us in on practical tips for optimizing health, along with his insights on detoxification, hormone activation, and gene expression. Click play to hear all of this and… [02:46] Dr. Ricardo's explanation of MTHFR and how this gene controls menthylation. [03:33] Why MTHFR is important during pregnancy and understanding its role in folate metabolism to prevent birth defects and support brain development in babies. [07:20] How fortified foods impact MTHFR. [10:33] The importance of organic foods for MTHFR due to their impact on detoxification pathways. [13:07] How MTHFR mutations can contribute to infertility and miscarriages. [15:29] Dr. Ricardo explains optimal TSH levels and the difference between lab ranges and functional ranges for thyroid hormones. [17:31] The role methylated folate plays in supporting proper thyroid function and hormone activation. [22:12] Dr. Ricardo's journey into researching MTHFR and its impact on gene expression and health. [25:23] Why testing folate levels (particularly in individuals with MTHFR mutations) is crucial for ensuring optimal health outcomes. [30:55] The correlation between MTHFR and Down syndrome, autism. [36:44] How over methylation of methylfolate can cause potential adverse effects. [38:14] How methylation influences cortisol production. Do you want an MTHFR Test Kit? You can head >>HERE to get your test kit and await physician recommendations and results interpretation. For full show notes; visit: https://www.ericaziel.com/blog/308