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The Hole Shebang

The Hole Shebang

Written by: Kristen Parise
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 The Hole Shebang is the pelvic health podcast that goes where others won't. Hosted by Kristen Parise, a Registered Physiotherapist and owner of Blueberry Therapy Pelvic Health & Pediatrics, each weekly episode tackles the real truths about your pelvic floor, bladder, bowel, and sexual health, with zero shame and full clinical authority. From painful sex and postpartum recovery to endometriosis, prolapse, incontinence, and menopause, Kristen brings on leading experts and breaks down the evidence so you can advocate for your own body. Whether you're a new mom, navigating perimenopause, or simply wondering why nobody told you this stuff sooner, this is your permission to ask the questions you've been holding in. New episodes every week. Based in Hamilton, Ontario, Canada. Serving pelvic health truth-seekers everywhere. 🎧 Ep 1: Why Good Sex Matters: The Brain Science of Pleasure with Dr. Nan Wise — The neuroscientist who proved pleasure is medicine. This is where it all started. 🎧 Ep 5: Heavy Periods: When Your Period Isn't Normal with Dr. Meghan O'Leary — If you've ever been told your painful periods are "just how it is," this episode will change everything. 🎧 Ep 16: Exercise and Mental Health: How Movement Heals Your Brain with Dr. Jennifer Heisz — The science of how exercise rewires your brain for better mental health. 🎧 Ep 14: Protein in Perimenopause: How Much You Really Need with Dr. Stuart Phillips — One of the world's top protein researchers explains why muscle is your secret weapon after 40. 🎧 Ep 66: Postpartum Exercise: Why the 6-Week Rule Is Outdated with Dr. Margie Davenport — The outdated 6-week rule is officially dead. Here's what the research actually says. 🎧 Ep 74: Why Your Relationship Needs Just 60 Seconds a Day with Dr. Jessica O'Reilly — Sexologist Dr. Jess reveals why micro-moments matter more than grand gestures.2024 Hygiene & Healthy Living Physical Illness & Disease
Episodes
  • 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 mins
  • 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 mins
  • 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 mins
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