The Hole Shebang

Pain is not always mechanical. Sometimes it starts on your plate. Julie Daniluk, RHN, NNCP, the anti-inflammatory nutritionist, four-time bestselling author, and longtime resident nutritionist on The Marilyn Denis Show, joins Kristen to connect blood sugar, hormones, and inflammation to the bladder, bowel, and pelvic symptoms women are so often told to live with. After a contaminated meal in Thailand at 30 left her with infectious colitis that cascaded into arthritis and bursitis, Julie rebuilt her health through food and is now in full remission. This is a practical, hopeful conversation about eating to lower pain at the root.

What You Will Learn

• The fibre, fat, protein eating order Julie uses to flatten a blood sugar spike by up to 37%, and why visceral fat drives pain
• How high insulin feeds estrogen dominance, heavy periods, and endometriosis flares, and where Julie starts with a food diary and direct food swaps
• Why willpower is the wrong target after 50, what the sandwich generation and poor sleep do to your weight, and how to use a glucose monitor to find your own triggers

In This Episode

• [01:20] Thailand, the bad pad thai, and the ABC of inflammation: arthritis, bursitis, colitis
• [02:44] Where Julie and Kristen's patient stories overlap
• [04:02] From healing herself to two TV shows: Healthy Gourmet and 13 years with Marilyn Denis
• [05:20] The Dr. Oz story: how "just solve their problem" got Julie on the show
• [07:27] First food changes that move the needle: fibre, fat, protein, then carbs last
• [10:46] The three causes of pain: chemical, mechanical, and emotional
• [12:29] Endometriosis, estrogen dominance, hidden food allergies, and the food diary
• [15:37] The anti-inflammatory plate: olive oil, fennel, cruciferous vegetables, and monk fruit
• [17:34] Menopause, the 93% who are metabolically imbalanced, and the case for a glucose monitor
• [21:30] Real-world strategy: soup instead of dessert, the keto mojito, and being bold at restaurants
• [25:34] Why willpower runs out, emotional eating, and an introduction to LumaBody
• [30:16] Success stories: 38 pounds in 12 weeks, and Marg who lost 110 pounds and ran a half marathon
• [33:37] The seaplane accident that reset everything
• [35:54] Where to find Julie, plus her theme song

About Julie Daniluk

Julie Daniluk, RHN, NNCP, is an award-winning anti-inflammatory nutritionist and bestselling author with more than 26 years of clinical experience. She was the resident nutritionist on The Marilyn Denis Show for 13 years, hosted Healthy Gourmet in 42 countries, and has been featured on The Dr. Oz Show, CBC, The Globe and Mail, and Oprah Winfrey Network. Her current work, LumaBody and the Personalized 100-Day Transformation Program, helps women in the second half of life calm inflammation and feel strong again.

Connect with Julie Daniluk

• Website: juliedaniluk.com (also thrivewithjulie.com)
• Instagram: @juliedaniluk
• Books: Meals That Heal Inflammation, Slimming Meals That Heal, Hot Detox, Becoming Sugar-Free

A Note from Blueberry Therapy

If bladder urgency, bowel trouble, endometriosis pain, or pelvic pain are part of your picture, the chemical inflammation Julie talks about and the mechanical side go hand in hand. Blueberry Therapy's pelvic health physiotherapy can help with the mechanical piece. Book at blueberrytherapy.ca.

Listen to More Episodes Like This

• Endometriosis and pelvic pain: what you were never told
• Perimenopause, pelvic health, and the changes nobody warns you about
• Hormones, weight, and what midlife is really doing to your body

Connect with The Hole Shebang

• Visit blueberrytherapy.ca
• Subscribe to The Hole Shebang Podcast on Apple Podcasts, Spotify, or wherever you listen
• Follow on Instagram: @blueberrytherapypelvichealth
• Join us at The Pleasure Principle Conference for even more women's health education

Why does sleep fall apart in midlife, and why does nobody seem able to explain it? Dr. Woganee Filate, respirologist, sleep medicine physician, and co-founder of Lume Women + Health, joins Kristen to break down the four reasons women stop sleeping during perimenopause and menopause, the sleep disorders that go undiagnosed, and what actually works to fix it.

What You Will Learn

• The four buckets behind midlife sleep disruption and how they stack
• Why sleep apnea is as common in postmenopausal women as in men, and why it gets missed
• How hormone therapy and new non-hormonal medications affect sleep
• Why CBT-I beats sleeping pills for chronic insomnia
• The two-way connection between sleep and libido in midlife
• A healthier way to handle separate bedrooms as a couple

In This Episode

• [00:35] How Woganee ended up in sleep medicine, from chief medical resident to a fellowship rotation that changed everything
• [03:05] The women her colleagues kept referring with unexplained insomnia, and the perimenopause realization that flipped her career
• [05:18] The research was there all along. Why her training skipped it, and why she refused to keep gatekeeping the information
• [06:54] Her book Sleep Well, a consumer guide to sleep in perimenopause and beyond, coming December 2026
• [07:05] The four buckets: changing physiology, menopause symptoms, new sleep disorders, and life stress
• [09:34] How genitourinary symptoms and avoidance behaviours quietly wreck sleep
• [13:16] Sleep apnea in women: same risk as men after menopause, with very different symptoms
• [13:46] Why progesterone's effect on airway muscle tone matters
• [14:17] Hormone therapy and sleep, plus the two non-hormonal medications available in 2026
• [16:44] CBT-I explained: sleep restriction, sleep hygiene, and the cognitive restructuring that quiets 3 a.m. racing thoughts
• [19:33] The sleep and sex chapter: how libido and genitourinary changes are connected to sleep
• [22:25] Inside the Lume model: in-person care, 60-minute appointments, and eight pillars of women's health
• [25:16] Why she wants you to retire the phrase "sleep divorce" for a shared sleep action plan
• [28:51] The stakes: how chronic poor sleep raises the risk of cardiovascular disease, cognitive decline, and metabolic disease
• [32:15] Building menopause-inclusive workplaces, and the $3.5 billion Canada loses to unmanaged symptoms
• [35:39] What is next for Woganee and Lume, including expansion to Western Canada
• [37:27] Theme Song: Unstoppable by Sia

About Dr. Woganee Filate

Dr. Woganee Filate, MD, FRCPC, MSCP, is a respirologist and sleep medicine physician and a co-founder of Lume Women + Health in Toronto. University of Toronto trained, she holds a Master of Health Science in Community Health and Epidemiology, has published more than 20 peer-reviewed papers, and is a Menopause Society Certified Practitioner. In 2025 she was named an RBC Canadian Women Entrepreneur Awards Ones to Watch recipient. Her book, Sleep Well, arrives December 2026.

Connect with Dr. Woganee Filate

• Instagram: @wfilatemd
• Clinic: Lume Women + Health and @lumewomenshealth
• Book: Sleep Well (pre-order wherever you buy books, out December 2026)

Listen to More Episodes Like This

• Menopause hormone therapy and what you need to know
• Perimenopause, pelvic health, and the changes nobody warns you about
• The genitourinary syndrome of menopause, explained

Connect with The Hole Shebang

• Visit blueberrytherapy.ca
• Subscribe to The Hole Shebang Podcast on Apple Podcasts, Spotify, or wherever you listen
• Follow on Instagram: @blueberrytherapypelvichealth
• Join us at The Pleasure Principle Conference for even more women's health education

Sexual coercion is the missing piece in almost every conversation about painful sex, low desire and sexual dysfunction, and in Part Two of this conversation Dr. Jordin Wiggins names it without flinching. Jordin is a Naturopathic Doctor, author of The Pink Canary and host of the globally ranked Pleasure Principles podcast, and she has spent more than 12 years helping women reclaim pleasure, health and power in their relationships. This episode bridges directly into pelvic health, because so many women arrive with painful sex and a completely normal exam. Jordin explains what is actually happening underneath, and why the body was often never the problem at all.

What You Will Learn

Kristen and Jordin unpack why sexual dysfunction works like the canary in the coal mine for a woman's whole health, how super traits such as over empathy, over tolerance and relentless hard work set women up for extractive relationships, and what the pleasure void looks like in the body. You will learn why the orgasm gap persists, how to recognise everyday coercion, and why Jordin believes every clinician treating sexual pain should start by screening for it. You will also get a handful of simple pleasure practices you can begin today.

Timestamps

• [01:52] The Pink Canary, and why sexual dysfunction signals deeper health issues
• [06:25] The systemic devaluation of women's pleasure, from Viagra to The Pink Pill documentary
• [13:44] Super traits explained, and how your strengths quietly drain your desire
• [18:37] The pleasure void and anhedonia, and what shows up on an MRI
• [21:51] Where to start, the small daily pleasure practices that turn pleasure back on
• [27:10] Pleasure centred sex, checkbox sex and the orgasm gap
• [30:54] Why screening for sexual coercion belongs at the start of every assessment
• [40:00] Why more men are reaching out, and what accountability really requires

Theme Song

Little Girl Gone by Chinchilla and Devotion by Justin Bieber

Topics Covered

• Sexual coercion and how to recognise it
• Painful sex with a normal pelvic exam
• Super traits and how strengths drain desire
• Anhedonia and the pleasure void
• The orgasm gap and pleasure centred sex
• Daily pleasure practices for reconnection
• Relationship and sexual equity in clinical care

Resources Mentioned

• The Pink Canary by Dr. Jordin Wiggins
• Free Super Traits Quiz
• 50 Pleasure Practices Guide, available through The Pleasure Collective
• Women Who Love Psychopaths, the Sandra Brown research behind super traits
• The Pink Pill: Sex, Drugs and Who Has Control, the Cindy Eckert documentary on Paramount Plus

Related Episodes

• Ep 72: Super Traits and the Real Reason Your Sex Drive Disappeared with Dr. Jordin Wiggins (Part One)
• Ep 2: Mindfulness to Improve Sexual Desire with Dr. Lori Brotto
• Ep 37: Sex, Pelvic Health and Breaking Taboos with Dr. Rachel Gelman

Connect with Dr. Jordin Wiggins

Website: thepleasurecollective.com Instagram: @drjordinwiggins Podcast: The Pleasure Principles Substack: The Pleasure Path, available through The Pleasure Collective Clinic: Health Over All in Fonthill, Ontario

Connect with The Hole Shebang

Subscribe to The Hole Shebang Podcast, leave a review and visit blueberrytherapy.ca. If painful sex or low desire is part of your story, our team offers pelvic health physiotherapy and virtual consultations across Ontario. We would love to see you at The Pleasure Principle conference on May 14, 2027. Follow on Instagram @blueberrytherapypelvichealth

The clitoris was mapped from cadaver sections in 1998, imaged on MRI in 2005, its nerve fibres counted in 2023 and its full nerve network mapped in 3D for the first time in March 2026. In this episode, occupational therapist and Cliterate model creator Anita Brown-Major joins Kristen to talk about what all of that actually means for your body, your pleasure and your clinical care. Anita has spent 30 years integrating sexuality into rehabilitation practice and founded Thrive Rehab in Melbourne, Australia. Together they break down the sexual response cycle, the difference between psychogenic and reflexogenic arousal and why understanding your own anatomy is the foundation of both pleasure and consent.

In This Episode

[00:00] Welcome and introductions. Anita shares her background as a neuro rehab OT and how she came to specialize in sexuality and disability. [03:00] The Cliterate model origin story. How a fluffy vulva puppet failed a client who was blind and led to the creation of the world's first pull-apart anatomical vulva model. [12:00] The history of the clitoris and why it keeps disappearing. From the 1300s to 1998 to 2026: political erasure, Professor Helen O'Connell's mapping and Dr. Ju Young Lee's 3D nerve research. [16:00] Expansion packs and the pelvic floor insert. Labia diversity, the glow-in-the-dark clitoris and the upcoming pelvic floor muscle insert. [25:00] The sexual response cycle explained: psychogenic vs reflexogenic arousal. [29:00] Why this matters for sexual assault survivors. The reflexogenic response is not consent. [33:00] Orgasms, muscle tone and the tennis analogy. How orgasms reduce tone for up to 24 hours and why less than 20% of vulva owners orgasm from penetration alone. [40:00] Pleasure as a health prescription. Why if orgasm were a pill, we'd prescribe it. [44:00] OT assessments for sexuality. Dr. Beth Ann Walker's OPISI tool. [47:00] Sensory menus, neurodivergence and adaptive equipment for intimacy.

What You Will Learn

This episode will change how you think about your own anatomy, how your body responds to touch regardless of what your brain wants and why pleasure deserves to be a clinical goal across every health discipline. You will learn the two pathways to clitoral engorgement, why arousal during sexual assault is physiology and not consent, how orgasms can reduce muscle tone for people with neurological conditions and why designing for disability creates solutions that work for everyone.

About Anita Brown-Major

Anita Brown-Major (she/her) is an occupational therapist with over 25 years of experience in neurological rehabilitation based in Melbourne, Australia. She splits her clinical time between inpatient rehab at Royal Melbourne Hospital and her own practice at Thrive Rehab, which she founded in 2016. She is the founder and CEO of Cliterate, a sex-education social enterprise built around the world's first pull-apart anatomical model of the vulva and clitoris. Cliterate was launched in 2023 in collaboration with RMIT University and has been recognized in the 2024 Good Design Awards and the Victorian Premier's Design Awards. Anita is a member of the International Cliterati and has given evidence to the Australian Senate advocating for a sexuality framework inside the NDIS. Her core thesis: sex is an Activity of Daily Living.

Key Topics Covered

• Clitoral anatomy and 3D nerve mapping
• The sexual response cycle: psychogenic and reflexogenic arousal
• Sexuality, disability and occupational therapy
• Orgasm and muscle tone management
• Sensory profiles and neurodivergence in intimacy
• Vulva diversity and the politics of anatomy
• Consent, physiology and sexual assault
• Adaptive sexual aids and equipment

Resources Mentioned

• Cliterate model and education resources
• Thrive Rehab courses for health professionals
• Professor Helen O'Connell's original clitoral mapping research
• Dr. Ju Young Lee's 3D nerve mapping research (March 2026)
• Professor Jenny Hayes and the Grey's Anatomy textbook update on vulva diversity
• Dr. Beth Ann Walker's OPISI (Occupational Performance Inventory of Sexuality and Intimacy)
• Good Design Award 2024, Product and Lifestyle and Sporting categories
• Victorian Premier's Design Awards

Related Episodes

• Episode 1: Why Good Sex Matters: The Neuroscience of Pleasure with Dr. Nan Wise
• Episode 37: Sex, Pelvic Health and Breaking Taboos with Dr. Rachel Gelman
• Episode 60: Perimenopause as Your Sexual Debut with Taylor McConnachie
• Episode 68: Why Your Vulvar Pain Might Not Be What You Think with Dee Hartmann
• Episode 73: Clitoral Vibration as Healthcare Not Just Pleasure with Natalia Banton

Theme Song: "We're All in This Together" from High School Musical

Connect with Anita Brown-Major

Cliterate: cliterate.com.au Thrive Rehab: thriverehab.com.au Instagram: @cliteratemodel

Connect with The Hole Shebang

Subscribe to The Hole Shebang Podcast wherever you listen and leave a review on Apple Podcasts or Spotify. Visit blueberrytherapy.ca to learn more about pelvic health services in Hamilton, Ontario. Follow on Instagram @blueberrytherapypelvichealth

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 perimenopause
• Vaginal dryness and genitourinary syndrome of menopause
• Sex after menopause
• Menopause hormone therapy access in Canada
• Patient advocacy in 12 minute medical appointments
• Building a multidisciplinary midlife health team
• Women'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 Weir
• Feel Amazing Vulva and Vaginal Moisturizer at Intimate Wellbeing
• Menopause Chicks private community
• The Choice by Dr. Edith Eger
• Speak 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 Shea
• Episode 60: Perimenopause as Your Sexual Debut: Rewriting the Narrative with Taylor McConnachie
• Episode 77: Why Vaginal Dryness Isn't Something You Have to Figure Out Alone with Dr. Dolores Fernandez
• Episode 48: Hydrate, Lubricate, and Vibrate: Empowering Midlife Women's Sexual Health
• Episode 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.

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