Most people don’t think about their pelvic floor—until something starts to feel off.

Leaking. Pain. Pressure. Prolapse.

But these symptoms don’t appear overnight. Pelvic floor dysfunction is often something that’s been building quietly over time.

In this episode, pelvic floor physical therapist Kathy Bochnowski, Founder, PT, OCS, Cert-DN, joins us for a real, honest, and long-overdue conversation about pelvic floor health—what it is, why it matters, and how to actually address the root cause of common symptoms.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles that support your bladder, bowel, and reproductive organs. It plays a critical role in:

• Bladder and bowel control
• Core stability and posture
• Sexual function
• Pregnancy, birth, and postpartum recovery

When these muscles are weak, tight, or uncoordinated, it can lead to a wide range of symptoms—many of which are often dismissed as “normal.”

Common Signs of Pelvic Floor Dysfunction

• Urinary leakage (especially with coughing, sneezing, or exercise)
• Constipation or bowel issues
• Painful sex
• Pelvic pain or pressure
• Low back, hip, or tailbone pain
• A feeling of heaviness or possible prolapse

These symptoms are common—but they are not something you have to live with.

Why Pelvic Floor Health Matters

Pelvic floor dysfunction doesn’t just affect one area—it can impact your entire body.

Even small symptoms (like occasional leaking) can be early signs of deeper imbalance and may progress over time if left unaddressed.

The good news: most pelvic floor issues are highly treatable with the right support.

What We Cover in This Episode

• What the pelvic floor is—and why it’s often more vulnerable in women
• The full range of pelvic floor symptoms (urinary, bowel, sexual, and pain-related)
• Why leaking, constipation, and painful sex are not “just part of being a woman”
• How early symptoms can point to more advanced issues like prolapse
• The connection between pelvic floor health and back, hip, and tailbone pain
• What pelvic floor physical therapy actually looks like (and why it’s not just Kegels)
• What to know before and after pregnancy
• Why the standard 6-week postpartum checkup often falls short
• Why it’s never too late to seek support—at any age or stage

Who This Is For

Anyone with a pelvic floor.

This includes women at every age and stage—whether you’ve had children or not, whether you’re in your 20s or navigating perimenopause, whether your symptoms are new or something you’ve been quietly managing for years.

The Bottom Line

Pelvic floor dysfunction is common—but it’s not inevitable.

Most symptoms are preventable. Many are treatable. And you don’t have to accept leaking, pain, or discomfort as your baseline.

About Kathy

Kathy Bochnowski, Founder, PT, OCS, Cert-DN, is a pelvic floor physical therapist based in Park City, Utah, with over 21 years of experience in pelvic health. She works with women, men, and children, helping them restore strength, function, and confidence in their bodies.

Learn more at: https://portal.holistichealthhub.app/happy-body-physical-therapy

The Great Connect is part of The Human Array — holistic health for real humans, no gurus required.

Join Carrie Allen on "The Great Connect" for Monday Musings - a fresh, bite-sized series delving deep into the week's burning topics. Engage, question, and start your week with a new perspective.

Connect with Carrie Allen

Website: bit.ly/44ATBQ4

LinkedIn: bit.ly/45zlrO5

Instagram: @thehumanarray bit.ly/45UDY77

Follow The Great Connect Podcast on Instagram to get sneak peeks and bonus content. @the.great.connect - bit.ly/3Ep9s9I

We've been friends for a really long time and now we're both Founders and CEO's! We're in the business of engaging the human experience to help people to be their best selves, but we're also re-imagining the way we work and live. Join us for The Great Connect.

What if your fatigue, brain fog, poor sleep, and lack of motivation weren’t personal failures—but a light environment problem?

That’s exactly what Roudy Nassif, founder of VivaRays, discovered after years of struggling with his own health—and seven years of deep research into why nothing else was working.

In this episode, we break down the overlooked variable in modern health: light.

Not just blue light—but the full spectrum, the timing, and how your light environment is shaping your hormones, mitochondria, dopamine, melatonin, and circadian rhythm—often without you realizing it.

No extremes. No perfection required. Just a clear, eye-opening conversation about what light is actually doing to your body—and simple, practical ways to start working with it instead of against it.

What we cover:

• Why up to 2/3 of your energy may come from light—not food
• What artificial light is doing to your mitochondria after sunset
• Why blue light isn’t “bad”—but timing and context is everything
• How nighttime screen exposure impacts dopamine and next-day motivation
• Why sunglasses might be working against your biology
• A simple, realistic 5-step daily light protocol you can start tomorrow
• Why one pair of blue light glasses isn’t enough—and what actually works

The 5 Steps Roudy Recommends:

• Get 10–15 minutes of morning sunlight (no sunglasses; barefoot if possible)
• Get additional sunlight mid-morning
• Get gradual UVB exposure midday (11am–2pm) to support vitamin D + melanin
• Watch the sunset to signal your nervous system to wind down
• Reduce/block artificial light after sunset with the right lenses at the right time

This is the episode for anyone who’s tried everything—diets, supplements, sleep routines—and still feels like something is missing.

Because it might not be what you’re doing. It might be the light you’re living in. And this conversation just might change your health—and life—forever.

LIMITED-TIME OFFER

Thanks to Roudy’s generosity, enjoy 15% off your VivaRays order through April 23, 2026.

🔗 Learn more about VivaRays: https://www.holistichealthhub.app/vivarays

The Human Array is your no-BS guide to holistic health — self-aware, science-backed, and zero wellness elitism.

📱 Follow us: @thehumanarray 🌐 thehumanarray.com

What does holistic health actually look like when you strip away the gadgets, protocols, and biohacking buzzwords?

In this episode of The Great Connect, Carrie sits down with Dr. Tom Ingegno—Doctor of Acupuncture and Chinese Medicine and East Asian medicine practitioner with more than 25 years of experience—to talk about what real, integrated health looks like in a system that’s failing both patients and practitioners.

Together, they explore why modern healthcare often burns out the very people trying to help, how convenience culture and engineered foods have shaped our health, and why so many of the most powerful health practices are still the simplest ones.

The truth? A lot of what actually supports our health isn’t complicated—but it does require intention.

What you’ll learn in this episode:

• What biohacking gets wrong about health—and what a 3,000-year-old medicine tradition gets right
• Why no retreat, supplement, or protocol works without doing the internal work
• How the healthcare system is burning out practitioners while failing patients
• Why many food cravings aren’t a willpower problem—they’re a food science problem
• The free, foundational health practices that still matter most (sunlight, breath, movement, community)
• Why joy and human connection are non-negotiable inputs for health, not soft extras
• How East Asian medicine concepts like the pericardium (emotional protection) translate into modern life
• Why “that’s just aging” is a myth worth questioning—and what healthy aging can actually look like

This conversation explores preventive health, personal responsibility, and how simple daily practices can support wellbeing—even in a healthcare system that often works against both patients and practitioners.

Who is Dr. Tom Ingegno? Dr. Tom Ingegno is a licensed acupuncturist and Doctor of Acupuncture and Chinese Medicine who specializes in Japanese-style acupuncture and East Asian medicine. He runs Charm City Integrative in Baltimore, where he offers acupuncture alongside therapies like cold plunge, red light therapy, sauna, and salt therapy. He hosts the podcast Irreverent Health, recently screened the film Suck It Up, Buttercup on medical burnout and healthcare reform, and authored a cupping book designed to bring an affordable traditional home practice back to everyday families.

🔗 Charm City Integrative: https://www.charmcityintegrative.com/

🎙️ Irreverent Health Podcast: https://irreverenthealth.com/

📖 Tom's Cupping Book: https://www.thecuppingbook.com/

🎬 Suck It Up Buttercup Film: https://irreverenthealth.com/suck-it-up-buttercup/

EPISODE RESOURCES

Holistic Health Hub Directory: https://www.holistichealthhub.app/directory

Mead Hall Mondays: https://www.holistichealthhub.app/offer/acts-of-peace-in-times-of-war-beem

The Great Connect is part of The Human Array — real conversations about holistic health, no gurus required.

Food Frequency 101 explores the idea that food may be more than just fuel—it may also carry energy, frequency, and information that influences how we feel.

In this episode of The Human Array podcast, Carrie sits down with Karin Edgett—visionary artist, photographer, and holistic food educator—for a conversation about food consciousness, conscious eating, and the energetic relationship we have with what we consume.

Karin shares how years of migraines, nausea, joint pain, and depression eventually led her to the first practitioner who suggested food might be part of the solution. That moment sparked a journey through nutritional cooking, traditional food cultures, and time spent on food farms across Central and South America—where she began learning how differently food can be grown, prepared, and understood.

Along the way, Carrie and Karin explore ideas that stretch beyond conventional nutrition: food as frequency, choosing high-vibration foods, traditional fermentation practices, and the role intention and awareness may play in how nourishment is received by the body.

From garlic and dandelions to yogurt whey and fermented condiments, this conversation opens the door to a more curious and conscious way of thinking about food.

No rigid rules.

No one-size-fits-all prescriptions.

Just an honest conversation about food consciousness, holistic nourishment, and how our relationship with food may influence wellbeing, creativity, and transformation.

What We Cover

• Karin’s healing journey—from chronic migraines, joint pain, and nausea to discovering holistic nutrition, traditional food preparation, and alternative wellness practices
• The lost history of fermented foods—why ketchup, mustard, pickles, hot sauce, and even soda were once naturally fermented
• Why the liquid whey on top of yogurt matters—and why it may be one of the most overlooked probiotic foods in your fridge
• The difference between truly fermented kombucha and commercial kombucha that has been pasteurized and re-carbonated
• Food as frequency—what people mean when they talk about food carrying energy or vibrational qualities
• The “state of grace” before eating—how gratitude, awareness, and mindset may influence digestion and nourishment
• High-vibration foods—including leafy greens, garlic, and wild plants like dandelions
• The unforgettable pig story—a surprising conversation about intuition, animals, and listening to food differently
• Small first steps toward more conscious eating—from cooking at home to choosing whole foods and fermented foods

Perfect for You If…

• You’re curious about food consciousness, food frequency, or high-vibration foods
• You want to explore holistic nutrition beyond calories and macros
• You’re interested in traditional food preparation and fermented food
• You’ve tried conventional nutrition advice and want a more intuitive, whole-person approach to food

Connect with Karin: https://portal.holistichealthhub.app/karin-edgett

Garlic dressing book: https://www.karinedgett.art/art-food-etc-blog/2025/12/2/garlic-lover-dressings-recipe-book

Real talk: women’s health research has historically been underfunded and underrepresented. In this episode, the THA team sits down to talk about the things most of us had to figure out on our own—hormonal cycles, birth control, perimenopause, and why your intuition about your body actually matters.

No gurus. No miracle protocols. Just a group of people who went looking for better answers—and want to have the conversation we all deserved way earlier.

In this episode:

• Why most health research was done on male bodies (and what that means for you)
• Understanding your hormonal cycle—and why it affects literally everything
• Perimenopause: what it is, when it starts, and why it sneaks up on people
• Birth control, hormonal health, and the evolving conversation around both
• How intuition and community fit into making health decisions
• Why asking questions is the whole point

Disclaimer: This is not medical advice. We're just people who care about women having better information.

Let's be honest—if you've Googled intermittent fasting lately, you've probably ended up in a rabbit hole of conflicting advice, extreme protocols, and someone telling you that hunger is just a mindset.

This episode is not that.

Carrie sits down with holistic health practitioner Jim Jackson to cut through the noise on one of the most talked-about (and most misunderstood) approaches to eating. No dogma, no hardcore protocols—just a real conversation about what intermittent fasting actually is, why it's not as scary as it sounds, and how to start in a way that doesn't make you want to quit by day three.

In this episode:

• What intermittent fasting actually is (and isn’t)—and why your ancestors were basically already doing it
• The difference between real hunger and "I'm bored and the kitchen exists" hunger
• Why starting with a simple 12:12 fast is a completely valid move
• The actual benefits: fat burning, insulin regulation, mental clarity, and cellular repair (yes, really)
• What to eat when you break your fast (hint: not a donut)
• Special considerations for women—especially around hormonal shifts and your cycle
• Why your diet matters before you start fasting

Whether you've tried IF before and gave up, or you're completely new to the concept, this is your starting point.

🔗 Resources mentioned:

• Learn More and Connect With Jim Jackson: https://www.holistichealthhub.app/jim-jackson
• [Free Resource] Download Intermittent Fasting Guide: https://portal.holistichealthhub.app/offer/jija-intermittent-fasting-guide
• Light Me Up! Retreat Details (including a $300 discount!): https://portal.holistichealthhub.app/offer/light-me-up-retreat