14: Is Your Pelvic Floor Trying to Tell You Something? What Every Woman Should Know

15: Screen Time Did a Number on Your Neck — Here's the Fix You Didn't Know You Needed

Welcome to The Held Space! In today's episode, your host Anna Rudel introduces the newest addition to the Lokahi team: Karina Garcia, CMT. Karina joins the team at Lokahi Wellness Space in San Jose, bringing a specialized background from StretchLab in Willow Glen. This episode dives into Karina’s unique approach to bodywork, a "beautiful blend" of therapeutic massage and assisted stretching designed to unlock physical tension. EPISODE HIGHLIGHTS * From Kinesiology to CMT: Karina shares her journey from San Diego to San Jose State, where she studied Kinesiology and Rehabilitation Science. Her transition from physical therapy interests to massage therapy was fueled by a passion for hands-on healing and her own history as a lifelong athlete. * The "Tech Neck" Antidote: Living in the Bay Area, Karina discusses the prevalence of "tech neck" and rounded shoulders. She explains why working on the chest and underarms is often the secret to relieving neck and back pain. * Massage + Integrated Stretching: Unlike a typical "deep tissue" session that can feel like "muscle mashing," Karina’s signature style is "super slow and super gentle." The massage prepares the tissue, while the assisted stretching "locks everything in" to increase mobility and decrease pain. * The Power of Letting Go: Anna and Karina discuss the "emotional releases" that often happen on the table. By taking the "thinking part" out of stretching for the patient, Karina creates a safe space for true relaxation and nervous system regulation. At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. [https://lokahiacupuncture.janeapp.com/locations/lokahi-wellness-space/book#/staff_member/44] 👉🏼 Discover more at lokahiacupuncture.com [https://lokahiacupuncture.com/]

14: Is Your Pelvic Floor Trying to Tell You Something? What Every Woman Should Know

Join us in the "Held Space" with our guest, Dr. Janet Yiu, a pelvic floor physical therapist and founder of Optimize Pelvic Health. In this episode, we explore the complexities of the pelvic floor—a part of the body that holds so much, yet is often misunderstood. Dr. Janet shares her holistic approach, looking beyond muscles to the nervous system, stress, and the significant transitions women’s bodies undergo. In this episode, you’ll learn: * Dr. Janet’s Journey: How she transitioned from sports medicine to specializing in pelvic health after seeing runners struggle with symptoms like leakage. * What is the Pelvic Floor?: A clear definition of this group of muscles responsible for bowel, bladder, sexual health, and pelvic stabilization. * The "Kegel" Conversation: Why Kegels aren't always the answer and the importance of a professional assessment. * 5 Major Reasons for Leakage: Understanding that leakage isn’t always about weakness; it can also be caused by tension, low estrogen, or nerve irritation. * The Stress Connection: How the pelvic floor is the only muscle group with direct input from stress nerves and why "Gremlins in your groin" is a real phenomenon. * The Pelvis-Jaw Connection: The fascinating facial and nervous system link between clenching your jaw and tension in your pelvic floor. * Practical Tips for Pelvic Health: * Why sipping water is better for your bladder than "chugging". * The importance of finding daily joy to relax the nervous system. * Advice for teachers and nurses on the importance of regular bathroom breaks. Final Thought from Dr. Janet: "Just because something is common doesn't mean that it's normal." RESOURCES: * Dr. Janet Yiu's Website: https://www.optimizepelvichealth.com/ At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. [https://lokahiacupuncture.janeapp.com/locations/lokahi-wellness-space/book#/staff_member/44] 👉🏼 Discover more at lokahiacupuncture.com [https://lokahiacupuncture.com/]

13: An Ayurvedic Guide to Postpartum Replenishment with Ayurvedic Doula, Elizabeth Marie Swamy

In this episode of the The Held Space We welcomes Dr. Elizabeth Swami, an Ayurvedic doctor and postpartum doula. Dr. Swami shares her journey into Ayurveda, the fundamental principles of this ancient Indian science, and practical tips for health and wellness, particularly during the postpartum period. CORE CONCEPTS OF AYURVEDA * The Five Elements: Ayurveda is built on the elements of Ether, Air, Fire, Water, and Earth. * The Three Doshas (Energies): These elements combine to create three primary energies that govern the body and mind: * Vata (Ether & Air): Represents movement; qualities include dryness and cold. * Pitta (Fire & Water): Governs transformation and change; qualities include heat and oiliness. * Kapha (Earth & Water): Acts as the container or structure; qualities include wetness and heaviness. * Finding Balance: The core philosophy of Ayurveda is achieving health by balancing these qualities—for example, cooling down if you are too hot or oiling if you are too dry. FOCUS ON POSTPARTUM CARE Dr. Swami specializes in women's health and emphasizes the critical importance of the first 42 days postpartum. * The Concept of "Vata Dislodgement": Childbirth creates empty space in the womb, leading to an increase in Vata (air/ether). If not properly pacified with rest and specific nutrition, this can lead to long-term health issues. * Agni (Digestive Fire): Labor is a trauma that diminishes the body’s digestive strength. Postpartum care focuses on rebuilding this "fire" through warm, light, and easily digestible foods. * Mental & Emotional Health: Dr. Swami highlights the use of Nutmeg and Saffron to support the mind and nervous system during the hormonal shifts after birth. PRACTICAL WELLNESS TIPS * Cook Your Food: Dr. Swami’s #1 health tip is to prioritize cooked food over raw food, as it is significantly easier for the body to digest and can improve blood pressure and heart rate. * Postpartum Superfoods: * Bone Broth: Essential for rebuilding strength. * Ginger & Fennel Tea: Supports digestion, wound healing, and breast milk production. * Dates & Ghee: Recommended to help ease postpartum constipation. RESOURCES & RECOMMENDATIONS * Dr. Swami's Website: VedicWild.com [http://VedicWild.com] * Recommended Reading: * Dr. Vasant Lad: [https://store.ayurveda.com/collections/books-by-dr-lad] For those seeking an in-depth study of classical Ayurvedic texts. * Kate O’Donnell: [https://healwithkate.org/] For accessible recipes and introductory Ayurvedic concepts. At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. [https://lokahiacupuncture.janeapp.com/locations/lokahi-wellness-space/book#/staff_member/44] 👉🏼 Discover more at lokahiacupuncture.com [https://lokahiacupuncture.com/]

12: How the Webster Technique Supports Pregnancy and Birth with Dr. Meghan Dowling

In this episode of The Health Space, host Anna Rudel sits down with Dr. Meghan Dowling from Austin Family Chiropractic to explore the transformative role of chiropractic care during pregnancy. Dr. Dowling shares her personal journey from a traumatic first birth to an empowered second experience, which led her to specialize in the Webster Technique. IN THIS EPISODE, WE DISCUSS: * Dr. Dowling’s Personal Story: How an unplanned C-section during her first pregnancy fueled her passion for helping other mothers avoid similar birth trauma. * Understanding the Webster Technique: A gentle, specialized chiropractic adjustment focused on pelvic and sacral alignment to improve balance and mobility for expectant mothers. * The Importance of Pelvic Balance: How misaligned ligaments can create uterine torsion, potentially affecting the baby's ability to settle into an optimal position for birth. * Chiropractic Care vs. ECV: The difference between gentle chiropractic balancing and the forceful External Cephalic Version (ECV) procedure performed in hospitals to turn breech babies. * Spinning Babies: How these specific exercises work hand-in-hand with chiropractic care to support optimal fetal positioning. * Debunking Myths: Addressing common misconceptions regarding the safety and efficacy of prenatal chiropractic adjustments. FEATURED RESOURCES: * Spinning Babies: spinningbabies.com [https://spinningbabies.com] CONNECT WITH DR. MEGHAN DOWLING: * Website: austinfamilychiropractic.com [https://austinfamilychiropractic.com] * Instagram: @dr.megan.dowling [https://www.instagram.com/dr.meghan.dowling/] At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. [https://lokahiacupuncture.janeapp.com/locations/lokahi-wellness-space/book#/staff_member/44] 👉🏼 Discover more at lokahiacupuncture.com [https://lokahiacupuncture.com/]

11. Is Your Gut Talking to You? Signs, Sensitivities & Solutions with Dr. Sherry Sue

In this episode of The Held Space, Anna is joined by the brilliant Dr. Sherry Sue, a naturopathic physician and certified Fellow of the American Board of Naturopathic Gastroenterology (FABNAG). Dr. Sue shares her passion for gut health and its profound impact on overall wellness. We dive into: * Why the gut is considered the foundation of health. * The immune system’s fascinating role in gut health. * Signs of a healthy gut and what happens when things go awry. * The importance of variety in your diet and how to eat 30+ plants a week. * The truth about gluten sensitivity and how to identify if it’s affecting you. Dr. Sue also explains the role of functional testing in uncovering hidden imbalances and offers practical tips for supporting your gut health. Whether you’re curious about probiotics, food diversity, or the connection between gut health and immunity, this episode is packed with insights you won’t want to miss. Have questions for Dr. Sherry? Share them in the comments, and we’ll pass them along for a potential follow-up episode! At Lokahi, we offer personalized acupuncture and massage treatments to support your well-being, with a focus on reproductive health, pain management, and stress relief.  📍 Located in San Jose, California.  🌿 Book a Session: Click here to book with Karina Garcia. [https://lokahiacupuncture.janeapp.com/locations/lokahi-wellness-space/book#/staff_member/44] 👉🏼 Discover more at lokahiacupuncture.com [https://lokahiacupuncture.com/]