If you’ve ever felt burning during sex, pain with tampons, or like your urethra is on fire when you pee… this episode is a must listen.
Dr. Jill Krapf is a board-certified OB-GYN and one of the top specialists in vulvar and pelvic pain. She’s the Director of the Center for Vulvovaginal Disorders in Tampa, Florida, co-author of When Sex Hurts, and a leading voice in the field of vulvodynia, lichen sclerosus, and vestibulodynia.
In this episode, we cover:
The difference between the vulva, vagina, and vestibule (and why that matters)
What vulvodynia actually is—and why Dr. Krapf thinks the term might disappear in the future
How tight pelvic floor muscles can block hormone delivery and cause chronic burning
Why it can feel like a yeast infection even when it’s not
The four root cause categories of vulvar pain: hormonal, muscular, inflammatory, and nerve-related
What to do if pelvic floor PT isn’t working
The Q-tip test and why it still matters
Where to find specialists who actually get it
Whether you’re navigating a new diagnosis or searching for answers after years of misdiagnosis, this episode is packed with the science, validation, and hope you deserve.
Listen now and don’t forget to follow the show for more expert interviews and real talk on pelvic and bladder health!
Resources & Links:
When Sex Hurts book: https://www.whensexhurtsthebook.com
Dr. Jill Krapf on Instagram: @jillkrapfmd
National Vulvodynia Association: https://www.nva.org
ISWSH Provider Directory: https://www.isswsh.org
Lichen Sclerosus Support Network: https://www.lssupportnetwork.org
Pudendal Hope: https://www.pudendalhope.info
Connect with Callie:
Work with Callie to get bladder relief inside Road To Remission
Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health routine or medical care. The opinions shared are those of the guests and host and do not reflect any official medical guidance.
In this episode of IC You, I sit down with nervous system therapist Grace Secker to explore the complex link between the nervous system, chronic stress, and food sensitivities—especially for those navigating chronic pain, interstitial cystitis (IC), OAB, and anxiety around food.
Grace and I share our personal healing journeys and unpack why food is not the enemy. From the role of emotional repression in physical symptoms to the power of visualization, we break down how nervous system dysregulation can fuel fear and flare-ups... and how to reintroduce foods safely.
Whether you’ve been stuck in a cycle of elimination diets or you’re afraid of triggering symptoms, this conversation will leave you feeling empowered, seen, and supported. You’ll walk away with real tools for healing—plus the encouragement to take your next step with compassion and clarity.
What You’ll Learn:
Connect with Grace:
Listen to the Heal With Grace podcast
Connect with Callie:
Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health routine or medical care. The opinions shared are those of the guests and host and do not reflect any official medical guidance.
I just got back from a two-week whirlwind across Lisbon, Morocco, and the Azores, and this episode is the no-filter, full-body download you asked for. From hiking steep Lisbon hills in secondhand Dr. Scholl's to surviving a GI bug (plus a mini bladder flare) in a twin bed with one bathroom—this is the good, the bad, and the WTF moments of international travel with a history of pelvic floor and bladder symptoms.
Inside, I unpack:
Work With Me:
Connect With Me:
In this solo episode, I’m giving you a behind-the-scenes look at how I’m prepping for a two-week trip to Portugal and Morocco — not just what I’m packing, but how I’m preparing my mind and body to feel good while traveling.
I share the essentials that keep me comfortable on long flights, how I manage travel anxiety (especially as someone with a history of chronic symptoms), and what I do in the days leading up to a big trip to stay regulated and grounded. From hydration habits to mental rehearsal, I’m walking you through the exact tools I use to travel confidently — and yes, even across time zones.
If you’ve ever felt nervous about traveling with IC, OAB, IBS, or just being away from your usual routine, this episode is for you.
✅ 2-week travel prep for Portugal + Morocco✅ What I pack to stay comfy (especially in hot climates)✅ Why hydration is non-negotiable before flights✅ How I use visualization to reduce travel anxiety✅ My go-to tools to stay regulated and avoid symptom flares✅ Tips for packing when you live with chronic conditions✅ How I prep for walking-heavy days without pain or panic
Make sure you’re following me on Instagram @callieknutrition ...I’ll be sharing how things go in real time ✈️🌍
Disclaimer Nothing shared on this podcast should be taken as medical advice. Please speak with your doctor or licensed provider before making any changes to your care plan.
Work with Callie:
Click here to learn how Road To Remission can help you get relief from IC or OAB before the end of summer
Connect with Callie:
If you’ve been dealing with urgency, frequency, dryness, or recurring UTIs, vaginal estrogen might be the missing piece. In this episode, I talk with Dr. Sarah Boyles, a board-certified urogynecologist, about how estrogen impacts bladder and pelvic floor health—especially during perimenopause and menopause.
We cover:
– Why vaginal estrogen is different from hormone therapy– The safest and most effective ways to use it– How it supports pelvic floor physical therapy progress– Common myths and what to ask your doctor
This is a must-listen if you feel dismissed or confused about your bladder symptoms and want real answers.
Connect with Dr. Boyles:
Work with Callie:
Get relief from interstitial cystitis and overactive bladder inside Road To Remission
Connect with Callie:
Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health routine or medical care. The opinions shared are those of the guests and host and do not reflect any official medical guidance.
For the first time, I’m walking you through my full journey with interstitial cystitis (IC) and overactive bladder (OAB). From painful peeing in childhood to my first UTI during high school soccer, to years of restrictive diets, unhelpful doctors, anxiety, surgery complications, and the constant feeling that I was missing something.
Spoiler: I was.
In this episode, I share what finally helped after 29 years of living with chronic bladder symptoms. We cover the nervous system, the pelvic floor, and the emotional toll of being dismissed over and over. This story isn’t just about pain—it's about resilience, clarity, and what healing actually looked like for me.
Whether you’re newly diagnosed or years into this journey, this episode is for anyone who’s ever felt overwhelmed, isolated, or like they’ve “tried everything” with no relief.
In the episode, I discuss:• The pelvic floor truth no one’s explaining but absolutely should• How your nervous system could be the missing piece in your healing• Why community support isn’t just helpful, it’s essential• How I finally found real relief (and why it had nothing to do with cutting more foods or adding another supplement)• How I found symptom relief without meds or extreme food rules
You are not broken. There is another way, and I hope this story gives you a glimpse of it.
WORK WITH ME:
Learn more about Road To Remission here.
CONNECT WITH ME:
This week, I’m joined by Dr. Logan Lynch, a pelvic floor physical therapist, to unpack one of the most overlooked tools in your healing toolbox: your breath.
But don’t worry, we’re not talking woo-woo “just breathe and manifest” fluff. We’re digging into the real mechanics of breath and how it affects your pelvic floor, nervous system, pain, and daily symptoms.
We cover:
Why “normal” breathing might be making symptoms worse
What 360 breathing is—and why it’s a game-changer
How breath impacts pain, movement, and flare-ups
Simple ways to build breath awareness without the overwhelm
Whether you’re newly diagnosed or deep in the healing trenches, this convo will change the way you think about your breath - and your body.
This episode is especially powerful for anyone navigating chronic pain, anxiety, or a tense-as-hell pelvic floor.
Connect with Dr. Logan:
Connect with Callie:
Join Road To Remission and get relief from your bladder symptoms in the next few months!
This week, I’m joined again by the brilliant Vanessa Blackstone and Olivia Sinaiko, co-authors of the Pain Reprocessing Therapy Workbook. We’re digging into something that’s both foundational and wildly misunderstood in the healing space: safety.
We talk about what it actually means to feel safe (spoiler: it’s not just doing deep breaths and saying “om”), why so many people struggle to access that sense of safety, and how our bodies carry the weight of fear even when our brains know better.
Vanessa and Olivia share personal stories that show just how layered this work can be, especially when it comes to unlearning the protective traits we picked up early on. We also get into grounding tools that don’t feel like a chore, why joy and play are essential parts of recovery (yes, even if you feel like trash), and how early life experiences shape the way your nervous system operates today.
This convo also touches on "small T" trauma, parenting under pressure, avoidance patterns, and the myth of fragility in the healing process.
Connect with Vanessa and Olivia:
Listen to Episode 80 (first episode with Vanessa & Olivia)
Get The Pain Reprocessing Therapy Workbook
Work with Callie:
Join Road To Remission to get relief from bladder symptoms just in time for summer!
Connect with Callie:
Subscribe to Callie's Youtube Channel
In this episode of IC You, I sit down with Vanessa Ballentine, an IC Warrior and my Road To Remission client who opens up about her raw and powerful journey with interstitial cystitis.
Vanessa shares what it was like to be misdiagnosed and dismissed by doctors, the anxiety that came with feeling like a medical mystery, and the spiral of food fear that took over her life. Like so many others, she was told to figure it out on her own — and nearly gave up hope. But everything changed when she joined Road To Remission.
In this episode, we talk about:
Vanessa’s story is a powerful reminder that healing is never linear — but with the right tools, guidance, and support, it is possible.
If you’ve ever felt like no one understands what you're going through… this one’s for you.
Work with Callie:
Apply to join the newly re-launched Road To Remission
Connect with Callie:
In this episode, I’m joined by Brad Yates, a tapping (EFT) expert who helps people release stress, shift their mindset, and reconnect with their bodies—something so many of us with bladder symptoms really need.
Brad shares how he went from acting to becoming one of the most well-known voices in the tapping space, and we talk about how this simple practice can help regulate your nervous system, ease both emotional and physical pain, and support your healing.
We dive into why tapping works, what to do if you’re skeptical, and how to get started—no experience needed. We also talk about the power of self-love in healing, why affirmations matter during tapping, and how to actually stick with it so it becomes part of your daily routine (not just something you try once and forget about).
We even wrap up with a quick tapping demo so you can feel the shift for yourself.
Connect with Brad:
Connect with Callie:
What if your pelvic pain, urgency, or bladder flares aren’t just random—or even “just hormonal”?
In this episode, I’m joined by Dr. Meagan Schwarzrock, Pelvic Floor Physical Therapist and founder of Pelvic Confidence, to unpack the complex connection between hormone fluctuations, pelvic floor dysfunction, and bladder symptoms. From your first period to pregnancy to menopause, hormones shape so much of what’s happening in your pelvic health—but they’re only one part of the picture.
We explore how shifts in estrogen can affect bladder function, why tracking your cycle might give you more answers than you think, and how your nervous system plays a role in amplifying pain and urgency. We also talk about the common misconceptions around pelvic pain and why so many women are still told surgery is their only option.
You’ll learn:
✅How hormonal changes throughout life stages impact bladder and pelvic floor function
✅Why estrogen is essential for pelvic tissue health (especially post-menopause)
✅How to identify symptom patterns by tracking your cycle
✅The surprising role your nervous system plays in symptom flares
✅Why pelvic floor PT is an underused but powerful tool for relief
Whether you’re dealing with cyclical pain, chronic urgency, or navigating a hormonal shift, this episode will give you the insight—and hope—you need to take the next step.
Connect with Meagan:
Connect with Callie:
Want to learn how I can help you get relief from your bladder symptoms in the next few months? Join my FREE Open House on May 21st!
Subscribe to my Youtube channel
Pelvic pain is complex—and far too often, patients are given incomplete answers that lead to frustration, ineffective treatments, and ongoing discomfort.
In this episode, Dr. Sonia Bahlani, a pelvic and sexual health specialist, joins Callie to unpack what pelvic pain really is, why it's so often misdiagnosed as interstitial cystitis (IC), and how a more thorough, personalized approach to care can lead to better outcomes.
They discuss the nuanced relationship between bladder symptoms, pelvic floor dysfunction, and other overlooked root causes, as well as the limitations of outdated treatments like hydrodistension. Dr. Bahlani also shares how she approaches diagnosis in her own practice—through longer appointments, comprehensive evaluations, and a holistic lens that takes the whole body (and person) into account.
Whether you’ve been diagnosed with IC, suspect pelvic floor involvement, or are simply searching for answers, this episode will help you feel more informed and empowered in your healing journey.
Connect with Dr. Bahlani:
In this episode, I sit down with Dr. Courtney, a pelvic floor physical therapist who specializes in the connection between physical activity, pelvic health, and bladder symptoms.
We get into her path to pelvic floor PT, why so many women are left in the dark about their bodies, and what needs to change. We talk about the fear a lot of people carry around exercise when they’re dealing with overactive bladder or pelvic floor issues, and why cookie-cutter advice usually makes it worse.
We also cover why advocating for yourself in physical therapy is not optional. You’ll learn how to make sure your goals are front and center, what triggers symptoms during exercise, and why recovery practices are just as important as the workouts themselves.
Dr. Courtney shares how to manage pelvic floor tension without living in fear, the real difference between training and exercising, and why taking a mindful, flexible approach to fitness can make or break your healing journey.
If you’ve been feeling stuck or scared, this conversation will help you get back in the driver’s seat.
Connect with Dr. Courtney:
Connect with Callie:
Register for the FREE Open House to learn about how Callie can help you get relief from your bladder symptoms by summer
In this episode, I’m joined by Lance Frank, a pelvic floor physical therapist based in Atlanta who works mostly with male clients. We dive into a topic that’s so overlooked: pelvic floor dysfunction in men.
Lance breaks down what the male pelvic floor actually is, how it differs from the female anatomy, and why so many men struggle to get answers when dealing with symptoms like bladder urgency, pain, or even sexual dysfunction.
We talk about the stigma around men’s pelvic health, the confusion between pelvic floor issues and prostate problems, and how hard it can be for guys to find the right provider—or even feel comfortable enough to ask for help.
Lance also explains what chronic pelvic pain syndrome really is, why internal exams can be helpful (but aren’t always necessary), and what men should know if they’re dealing with bladder or bowel issues.
Whether you’re struggling with symptoms yourself or know someone who is, this conversation is packed with important insights—and reminders that pelvic health is not just a “women’s issue.
About Dr. Lance Frank, PT, DPT, MPH (He/Him)
Lance is a pelvic floor physical therapist and owner of his own practice in Atlanta. Originally from Missouri, he earned his Doctorate of Physical Therapy from Emory University and has a background in orthopedics, public health, and sports performance.
He’s certified in dry needling, trained in Redcord and mat Pilates, and now primarily focuses on pelvic health for all bodies—including men, trans, and intersex individuals. As an openly gay clinician, Lance is passionate about creating safe, inclusive spaces for LGBTQIA+ clients to get the care they deserve.
Connect with Lance:
Connect with Callie:
If pelvic pain or low libido has made intimacy feel more frustrating than fun, you’re not alone. In this episode, I sit down with Sara, my sex therapist, to talk about the realities of sex when you’re dealing with chronic pain, neurodivergence, and the mental load that often comes with it.
We dive into:
Why pelvic pain can mess with your libido (and what you can do about it)
How societal norms shape our ideas about desire and intimacy
The emotional labor women often take on in relationships (and why that needs to change)
The role of therapy in reshaping thought patterns around sex and pain
How to improve communication with your partner and advocate for your needs
If sex has felt like a struggle, this episode is for you. Let’s talk about it.
In this episode, Callie interviews Rachel Gofman, a doctor of physical therapy and pelvic pain coach, who shares her personal journey with chronic pelvic pain and the mind-body approach to healing.
They discuss the challenges of navigating the medical system, the importance of understanding the connection between emotional trauma and physical symptoms, and the resources that helped them on their healing journeys.
The conversation emphasizes the significance of self-assessment, empowerment, and the evolving understanding of chronic pain as a neuroplastic condition.
In this conversation, Rachel discusses the complexities of endometriosis and pain management, emphasizing the importance of understanding pain as both a sensory and emotional experience. She introduces the neuroplastic approach to pain relief, highlighting the significance of self-compassion and befriending one's body.
The discussion also covers the role of fear in pain perception, the necessity of setting boundaries for healing, and the creation of a course aimed at empowering individuals dealing with chronic pelvic pain. Rachel concludes with practical daily steps to support the nervous system, advocating for slowness and joy as essential components of healing.
Connect with or work with Rachel:
Beyond Chronic Pelvic Pain (self-paced course)
Connect with Callie:
In this episode, Callie and guest Dr. Nabila Noor delve into the complexities of bladder pain, particularly focusing on bladder pain syndrome and its differentiation from urinary tract infections (UTIs). They explore the role of pelvic floor dysfunction, the impact of stress on bladder health, and the significance of vaginal atrophy in women, especially post-menopausal. The discussion emphasizes the importance of education and awareness in managing these conditions, as well as the potential benefits of estrogen therapy for treating vaginal atrophy.
In this conversation, Dr. Nabila Noor discusses the complexities of urinary tract infections (UTIs) and bladder pain syndrome/interstitial cystitis, particularly in postmenopausal women. She emphasizes the role of estrogen in urinary health, the importance of accurate diagnosis, and the need for individualized treatment plans. The discussion also covers the differentiation between various types of infections and the significance of patient education and advocacy in managing chronic conditions.
Connect with Nabila:
Subscribe to her Youtube channel
Work with Callie:
Connect with Callie on socials:
Disclaimer: This podcast and website represents the opinions of Callie Krajcir and her guests to the show and website. The content here should not be taken as medical advice. The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.
In this episode, Callie shares her personal journey with interstitial cystitis (IC) and offers insights on what she would do if diagnosed today. She emphasizes the importance of trusting your diagnosis, seeking pelvic floor therapy, maintaining a positive mindset, educating oneself about IC, investigating root causes, and understanding dietary impacts. Callie also discusses the significance of hydration and support systems, and introduces a special program designed to help people find relief from IC symptoms.
Join Road To Remission for help getting relief from your bladder symptoms (admissions closing for the month of April)
Connect with Callie on Social Media:
Instagram @callieknutrition
Tiktok @callieknutrition
Disclaimer: The IC You podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
In this episode, Callie speaks with Vanessa Blackstone, MSW, and Olivia Sinaiko, LPC, authors of The Pain Reprocessing Therapy Workbook—a book that has quickly become one of her favorites and the focus of Callie's Book Club inside her Road To Remission program.
Together, they explore the principles of Pain Reprocessing Therapy (PRT) and how it can help people with chronic symptoms, including interstitial cystitis (IC) and overactive bladder (OAB). Vanessa and Olivia share their experiences with chronic pain, what inspired them to create the workbook, and how the brain and nervous system play a role in symptom persistence.
Topics discussed include:
The connection between pain and fear and why it keeps symptoms stuck
How the nervous system can act like a faulty car alarm 🚨
The role of urgency, people-pleasing, and perfectionism in chronic symptoms
How self-compassion and nervous system regulation can support healing
This conversation dives deep into the complexities of pain, the importance of understanding it as a danger signal, and the potential for real relief. Whether you’re new to PRT or already exploring neuroplasticity in your healing journey, this episode offers valuable insights into how mindset and the nervous system influence symptoms. HEALING IS POSSIBLE.
Get The Pain Reprocessing Therapy Workbook HERE
Connect with Vanessa and Olivia:
Work with Callie for relief from your bladder symptoms:
Apply to join Road To Remission
Connect with Callie:
On this episode, Callie interviews Madelaine Golec, a pelvic health physiotherapist, about the specific challenges of overactive bladder (OAB) and interstitial cystitis (IC).
They discuss the differences between OAB and IC, the underlying causes of OAB symptoms, and the significant role of the nervous system in managing these conditions. The conversation emphasizes the importance of long-term strategies and holistic approaches to treatment.
In this conversation, Callie and Madelaine discuss the importance of muscle memory in healing, the role of support systems, and the significance of feedback in the healing journey. They explore various techniques for regulating the nervous system, managing nighttime urges, and improving sleep quality.
The discussion emphasizes the need for self-compassion and curiosity in understanding one's body and healing process, while also providing practical strategies for stress relief and bladder training.
Work with Madelaine:
Better Bladder Method program (use code Callie50 for 50% off)
Connect with Madelaine:
Website: Www.thepelvichealthlady.com
Instagram: Www.instagram.com/thepelvichealthlady
Tiktok: Www.tiktok.com/@thepelvichealthlady
Youtube: Www.youtube.com/@thepelvichealthlady
Work with Callie:
Get relief from bladder symptoms inside Road To Remission!
Follow Callie on socials:
