Nutrition & Life

Welcome back to another eye-opening episode of the Lisa podcast! Today’s show features the brilliant Gabby Majcher, a pelvic floor physical therapist dedicated to breaking the taboo around pelvic health and helping people of all genders deal with common—yet seldom discussed—issues. Alongside host Lisa Franz, Gabby dives into the nuances of pelvic floor dysfunction, explores actionable solutions for everything from urinary leakage to pain during intercourse, and emphasizes the importance of discussing these topics openly.Get ready for a conversation filled with practical insights, myth-busting moments, and compassionate encouragement to prioritize your pelvic health. Whether you’re a lifter, runner, parent, or simply interested in improving your core well-being, you’ll leave empowered to take steps toward a healthier future.Sit back, relax, and let’s normalize talking about pee, poop, and sexual function!Timestamp Overview:[00:00] – Introduction: Breaking the taboo around pelvic floor health[00:24] – Pelvic floor dysfunctions: More common than you think[01:11] – Gabby’s journey into pelvic floor therapy[04:10] – What is the pelvic floor? Anatomy and function[05:23] – Dysfunctions: Urinary, bowel, and sexual health explained[09:02] – Overactive vs. underactive pelvic floor—signs and exercises[10:52] – Kegels: When are they really needed?[12:22] – Pelvic floor and sex: Pain, pleasure, and solutions[16:27] – Foreplay, communication, and relaxation during intimacy[17:14] – Leakage during intercourse—could this happen?[18:05] – Virtual vs. in-person pelvic floor therapy: Where to start[19:39] – Lifting weights and peeing: What’s happening and what to do[22:07] – Running and postpartum pelvic health: Recovery tips[24:22] – Common myths about pelvic floor therapy[26:30] – Pelvic floor issues in men: What to look out for[29:16] – Pelvic health through aging and menopause: Prevention strategies[31:10] – The truth about “sucking in your tummy”[33:28] – Lifting belts and postpartum binders: Are they helpful?[35:57] – Wrapping up: Breaking the taboo and resources for pelvic healthFollow Gabby Majcher and Lisa Franz:Gabby Majcher on Instagram: @floorandcore.coEpisode Availability: Listen to this essential episode wherever you get your podcasts: Apple Podcasts, Spotify, Google Podcasts, or on our website.Connect With Us: Check out more episodes and health resources at Nutrition Coaching & Life. Follow us for regular tips, Q&As, and community support.Remember to subscribe, leave a review, and share this episode to help break the taboo for others. See you next time for more open, honest discussions on Lisa!

Welcome to a transformative episode of the Nutrition and Life podcast! Join Lisa Franz for a deep-dive conversation with Dr. Rosemarie Rutecki, a renowned expert in gut and hormone health. In this episode, Dr. Rutecki unpacks the crucial connections between gut health, hormones, nutrition, and overall well-being. From her personal journey of healing to actionable steps that you can implement today, this discussion is brimming with knowledge, hope, and energy for anyone striving for better health from the inside out.You'll hear practical strategies on nurturing your gut microbiome, conquering the afternoon energy crash, and handling those frustrating feelings of bloat. Tune in for hands-on tips, lifestyle shifts, and the mindset needed for sustainable transformation plus, learn about Dr. Rutecki’s signature 21-day reset.Sit back, get inspired, and discover how small changes can restart your body and health. Let’s jump in!Timestamp Overview:[00:00] – Introduction & Gut Health Fundamentals[00:23] – Dr. Rutecki’s Journey: From Personal Struggle to Functional Medicine[01:00] – Discovering Root Causes: Selective Mutism and the Power of the Microbiome[03:16] – Tired, Fatigued, and Misunderstood: Functional Medicine’s Role[05:33] – The Basics: Cornerstones of a Healthy Gut Microbiome[07:49] – Cravings & Gut Signals: What Your Microbiome Wants[08:19] – Fermented Foods, Fiber, and Flipping the Right “Switches”[10:28] – Probiotics vs. Prebiotics: Getting the Most from Your Food[11:56] – How (and How Much) to Eat: Building Gut-Healthy Meals[14:01] – Wheat, Gluten, & Inflammation: What to Watch[16:35] – Gut Overgrowths, Antibiotics, and Yeast Explained[17:38] – When “Clean” Isn’t Enough & Why Your Environment Matters[17:53] – The 21-Day Reset: Food as Medicine Blueprint[21:29] – Reintroducing Foods, Awareness, & Lifestyle: Finding What Works[22:04] – Beating the Afternoon Slump: Caffeine, Circadian Rhythm, and More[25:54] – Meals, Morning Light, and the Power of Protein[26:44] – Hormones, Stress, and Adrenal Health[30:02] – Self-Care as a Lifestyle: Consistency Over Quick Fixes[32:14] – Tips for Minimizing Bloat: What to Change Today[36:33] – Cooking Vegetables, Mindful Eating, and Gut Healing Basics[38:30] – Adapting as You Age: What Nutrients Matter Most[39:29] – Final Thoughts: Your Health, Your Choices[40:46] – Show Wrap-Up and Where to Find Dr. RuteckiConnect with Dr. Rosemarie Rutecki:Instagram: @drrosemarie_rutecki https://www.instagram.com/drrosemarie_rutecki/Website: https://www.drrosemarierutecki.com/Episode Availability: Catch this powerful conversation on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or stream directly at Nutrition Coaching & Life.

Welcome back to another empowering episode of the Nutrition and Life Podcast! In today’s conversation, host Lisa Franz welcomes the insightful Dr. Deb Butler, chiropractor turned life coach, nutritionist, and creator of the Thinner Peace Process, to dive deep into the mind-body connection, mindful eating, menopause, and building a peaceful relationship with food and self.How do our mindsets around food evolve over time, and why do so many people find themselves stuck in emotional eating cycles, especially during life transitions like menopause? Dr. Deb Butler shares her personal journey from 35 years in chiropractic care to coaching women through the transformation that comes with age, and illustrates practical ways to reconnect with your body, create sustainable habits, and thrive in your 50s and beyond.Get ready for heartfelt stories, actionable advice, and mindset shifts for anyone ready to embrace meaningful change and inner peace, without dieting, restriction, or guilt.Sit back, relax, and let’s unpack the episode!Timestamp Overview:[00:00] – Introduction toDr. Deb Butler[00:46] – Deb’s Journey: From Chiropractic to Life Coaching[02:07] – Navigating Menopause & Mindset Shifts[04:12] – Menopause: Brain Restructuring and Identity Change[06:18] – Why We Don’t Do What We “Should” Do[08:57] – Putting the Play Back in Exercise & Joyful Living[13:13] – Mindful Eating: The Hunger Scale Method[19:44] – How to Handle Emotional Eating[23:22] – Wisdom and Mind-Body Connection in Your 50s[25:05] – Modern Food Environment & Hunger Cues[27:03] – Thinner Peace Process Explained[30:52] – Mindfulness, Joy Eating & Making Peace with Food[33:13] – Coaching vs. Dieting: The Difference[39:13] – Aging Well: Food as Medicine[41:01] – Wrapping Up & ResourcesFollow Dr. Deb Butler:Podcast: Thinner Peace Podcast – https://drdebbutler.com/podcast/Instagram: https://www.instagram.com/drdebbutler/Website: https://drdebbutler.com/Episode Availability: This episode is available now on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/We’ll see you next time for another honest, empowering discussion on thriving in every season of life!

Welcome back to another episode of the Nutrition and Life podcast! In today’s enlightening conversation, Lisa Franz welcomes strength coach, yoga teacher, and golf fitness specialist Kristy Link. Whether you’re a dedicated weightlifter curious about branching into new sports, a lifelong golfer wanting to optimize performance, or simply interested in how mobility and strength impact longevity, this episode is packed with value.Listen in as Kristy Link shares her inspiring journey from yoga instruction and CrossFit gym ownership to specializing in golf fitness. The discussion dives deep into why golfers, yes even amateurs, need resistance training, how rotational movement benefits everyone, preventing common golf injuries, and practical ways to integrate yoga, strength, and golf into a balanced routine.You’ll also get expert tips on starting golf, fueling for long days on the course, and advice for building lifelong wellness, regardless of age or experience.So grab your headphones, get comfortable, and let’s tee off on a thoughtful, practical episode that will help you move, feel, and live better!Timestamp Overview:[00:00] - Introduction & Welcome to Kristy Link[00:32] - Why Golf Needs Strength and Mobility Training[01:22] - Kristy’s Journey: Yoga, CrossFit, and Golf Fitness[04:16] - How Golf Benefits Anyone (Even Non-Golfers)[05:35] - Why Weightlifters Should Try Golf[08:33] - Rotation: The Missing Movement Pattern[14:09] - Preventing Golf Injuries & Unilateral Strength[20:21] - Mobility, Flexibility, and Yoga for Golfers[25:14] - How to Structure a Week of Golf, Strength, and Yoga[28:40] - Simple Nutrition and Hydration Tips for Golfers[31:41] - How to Start Golfing & Final WordsFollow Kristy Link:Instagram: @kristy_link https://www.instagram.com/kristy_link/Website: https://kristylink.com/Episode Availability: You can enjoy this episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or by visiting nutritioncoachingandlife.com.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Sarah Louie, doctor of physical therapy, run coach, and women’s hip health specialist—who shares her expertise straight from experience and clinical practice. This episode is a must-listen for every woman who’s ever doubted her ability to run past 30, battled hip pain, or wanted actionable advice on longevity, injury prevention, and optimizing quality of life through running.Join Lisa Franz and Sarah Louie for an insightful, myth-busting conversation touching on hormonal transitions, the mental health benefits of running, hip labral tears, and what truly works for women in their 30s, 40s, and 50s. Expect practical guidance, real-life stories, and plenty of encouragement to fuel your running journey and maintain a vibrant lifestyle—no matter your age or starting point!Sit back and enjoy expert strategies, personal stories, and innovative frameworks designed to help you run pain-free and with confidence, all while staying true to your individual needs and aspirations.Timestamp Overview:[00:00] – Introduction: Welcome and overview of today’s topics[00:30] – Breaking running myths for women 30+[01:40] – Sarah Louie’s background in PT and running[02:25] – Experiencing and treating hip pain[04:34] – What is a labral tear? Anatomy and causes explained[08:05] – Navigating hip injuries: Sarah Louie’s process[12:39] – Preventing re-injury and smart training post-rehab[16:13] – Inside the Empower Hip program and run coaching for all levels[18:37] – Must-do hip exercises for runners[22:41] – The great running shoe debate: minimalist vs. cushioned[25:19] – Anatomy, biomechanics & injury risk[27:45] – The rise of hybrid training (e.g. Hyrox) and running trends[30:58] – Strength training for women, menopause, and quality of life[34:19] – Why balance, enjoyment, and individualization matter most[36:39] – Episode wrap-up and how to connect with Sarah LouieFollow Sarah Louie:Instagram: https://www.instagram.com/thehipdocsarah/Website: empowerhip.com (check for programs and resources!)Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz dives deep into the art and science of transformation with special guest David Bederman, creator of The Personality Code. If you’ve ever struggled with staying consistent, overcoming self-sabotage, or just want to enjoy a happier, more fulfilling life, this conversation is for you.David Bederman shares actionable strategies on breaking out of internal conflict, embracing dynamic perfection, and navigating relationships with deeper awareness. He opens up about his own journey, from sailing the Gulf Islands while seeking happiness to blending ancient Kabbalah wisdom with modern personal development tools. Whether your goals are physical, emotional, or relational, this episode is packed with breakthrough perspectives to help you upgrade your habits and live more aligned with your true self.So grab your favorite drink, get comfortable, and let’s explore the blueprint for fulfillment, consistency, and self-love!Timestamp Overview:[00:00] – Introduction to David Bederman & show kickoff[00:33] – What listeners will gain from this episode[01:03] – David’s background and creation of The Personality Code[02:19] – Teachers, mentors, and discovering ancient success wisdom[04:34] – Consistency, internal conflict, and accepting yourself[07:21] – Positive and negative motivation in habit change[08:54] – The root of self-sabotage and the importance of self-love[11:12] – Conflicting desires and black and white thinking[12:00] – Rethinking “failure” and “success”[14:09] – Embracing dynamic perfection vs. static perfection[17:39] – The Surfer’s Mentality and manifesting your life[20:46] – Integrating The Personality Code into transformation[25:29] – Recognizing patterns, strengths, and breaking autopilot[26:36] – Duality of the mind: Observing your thoughts[32:15] – Relationships: Triggers, growth, and personal accountability[39:10] – Practical tips: Self-acceptance, gentle growth, and embracing your journey[42:34] – Making the right decisions and releasing regret[43:33] – Show wrap-up and how to connect with DavidConnect with David Bederman:Instagram: @davidbedermanWebsite & Personality Code Course: www.personalitycode.comEpisode Availability: Catch this episode (and the full Nutrition and Life podcast archive) on all major platforms including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/Thanks for tuning in, and remember: your imperfections are your superpowers. See you next episode!

Welcome back to an empowering episode of the Nutrition and Life podcast! Today, Lisa Franz dives into the vital and often misunderstood topic of menopause with acclaimed author, fitness professional, and women’s health advocate Amanda Thebe. Prepare for a raw, real, and scientifically-grounded discussion covering everything from early symptoms and lifestyle strategies to managing relationships and debunking trends in menopause advice.Lisa Franz and Amanda Thebe unpack the emotional, physical, and social realities of menopause, from the confusing onset of perimenopausal symptoms to the nuances of exercise recommendations for women over 35. Whether you’re heading into menopause, supporting a loved one, or simply want to understand this essential life stage, you’ll find practical tips, myth-busting insights, and heartfelt encouragement.So grab your favorite beverage, settle in, and get ready for an episode that will leave you feeling informed, inspired, and empowered to embrace this pivotal chapter!Timestamp Overview:[00:00] – Introduction & Amanda’s Background[00:26] – Main Goals: Empowerment and Education[01:04] – Amanda’s Journey: Fitness, Health, & Perimenopause Discovery[02:52] – Navigating the Medical System and Finding Answers[04:35] – Early Adopter of the Menopause Conversation[04:57] – Social Media, Fear, & The Menopause Narrative[08:22] – Early Perimenopausal Symptoms & Confusion[09:00] – Hormonal Changes Explained[10:37] – Symptoms: Emotional & Physical Impact[13:02] – Genitourinary Syndrome & Pelvic Health[14:41] – Mindset: “You’re Not Broken!”[17:13] – Life Changes, Mindset Shifts & Accepting Yourself[19:40] – Practical Strategies: Menopocalypse Book[21:02] – Exercise, Sleep, Stress, Nutrition, & Resilience[24:26] – Busting Fitness Myths & Finding Joy[26:42] – Barriers, Individualization, & Research Nuances[29:35] – Autoregulation & Daily Wins[30:40] – Brain Changes, Mental Health, & Partner Support[32:40] – How Men & Families Can Be Allies[35:15] – Changing Generational Conversations[37:08] – Communication, Connection, & Intimacy[39:05] – Lifestyle Changes, Alcohol, & Partnership[39:21] – Wrapping Up, Key Takeaways, & Amanda’s ResourcesConnect with Amanda Thebe:Instagram: @amanda.thebeWebsite: https://amandathebe.com/If you found this episode helpful, please subscribe, share, and leave a rating or review! Your support allows us to keep bringing empowering, insightful conversations to help you thrive through every stage of life.Join us next week for more wisdom, growth, and inspiration on the Lisa podcast!

Welcome back to another thought-provoking episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by the brilliant Shelly Prosko: physiotherapist, yoga therapist, educator, and co-editor of the pioneering book "Yoga and Science in Pain Care." If you've ever wondered how self-compassion, physiotherapy, and yoga can come together to reshape pain care, promote healing, and transform your relationship with yourself, this episode is your invitation to dig deeper.Lisa Franz and Shelly Prosko dive into the importance, and the science, of self-compassion, habit change, and awareness practices. Learn how these tools can support everything from chronic pain to day-to-day well-being, and discover practical tips for integrating these principles into nutrition, lifestyle, and rehabilitation goals.From acknowledging our shared humanity to actionable advice you can use today, this episode is full of wisdom and heart. Settle in and be inspired by strategies that help you make kinder, more effective choices for your health and happiness!Timestamp Overview:[00:00] - Introduction: Meet Shelly Prosko[00:26] - What is Shelly passionate about sharing today?[01:10] - Shelly’s background: Yoga, physiotherapy, and her journey[05:06] - The inspiration behind "Yoga and Science in Pain Care"[10:11] - Blending yoga, science, and pain care—why it matters[11:01] - What is self-compassion? Practical and research-based definitions[15:29] - The three ingredients of self-compassion & real-life applications[22:16] - Self-compassion, habits, and sustainable change[28:15] - Pushing the edge vs. embracing rest: finding your balance[34:21] - Debunking self-care myths & the value of genuine self-kindness[39:32] - Letter writing and voice notes as self-compassion practices[43:11] - Shelly’s pelvic health and yoga research[44:03] - Wrapping up: takeaways and gratitudeFollow Shelly Prosko:Website: https://www.physioyoga.ca/Instagram: Instagram: @proskoyoga https://www.instagram.com/proskoyoga/Facebook: Facebook: Prosko Physio Yoga Therapy - https://www.facebook.com/physioyogatherapy?ref=hlEpisode Availability: Catch this insightful conversation with Shelly Prosko on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and right here on our channel.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/ Your support helps us keep empowering listeners to live their healthiest, happiest lives. Share this episode with a friend who’s ready to simplify their wellness journey.

Welcome to another transformative episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Dr. Samantha Girvalo, a physio expert focused on empowering active women and athletes to recover smarter, manage chronic pain, and build lifelong resilience, both physically and mentally.In this forward-thinking conversation, Dr. Girvalo explores the nuances of nervous system stabilization, debunks common myths about stretching and pain, and shares actionable strategies for recovery, nutrition, and sustainable training. With insights tailored specifically for female athletes, moms, and anyone navigating injury, stress, or chronic pain, this episode promises practical wisdom and heartfelt encouragement for you to truly thrive—inside and outside the gym.So, settle in, grab your notebook, and get ready for high-level advice, real-world examples, and motivational solutions that bridge the gap between evidence-based medicine and everyday wellness!Timestamp Overview:[00:00] – Introduction to Dr. Samantha Girvalo[00:38] – Overtraining, Under-recovery: Breaking the Cycle[02:03] – Nervous System Stabilization: Joyful & Restful Activities[03:48] – Breath Work, Meditation, and Finding What Fits[04:12] – Screen Time, Anxiety, and Sleep Tips[05:11] – Debunking Stretching Myths for Tight Muscles[06:46] – The Truth About Chronic Tightness vs. Stiffness[09:23] – Pain Avoidance: Can It Make Things Worse?[11:07] – Leaning Into Pain: Chronic and Acute Injury Recovery[15:17] – Free Mobility Guide & Injury Prevention[15:58] – Root Causes of Low Back Pain: Beyond the Gym[18:25] – Lifting Heavy: Function vs. Numbers[21:37] – Training Weaknesses: Why External Assessment Matters[23:28] – Nutrition Foundations for Healing[25:27] – Anti-Inflammatory Diets and Recovery[27:00] – Encouraging Rest for “Type A” Clients[29:10] – Active Rest and Mindset Strategies[29:33] – MRI Findings: What Does Imaging Really Mean?[34:10] – Dr. Girvalo’s Current Passion Projects, Moms & Runners[36:14] – Episode Wrap-Up & ResourcesFollow Dr. Samantha Girvalo:Instagram: @docsammoves https://www.instagram.com/docsammoves/Website: https://unleashedathletics.co/Episode Availability: Listen to this impactful conversation on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on the Nutrition and Life podcastConnect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/ Remember: The path to your dream life starts with one brave step, the leap is where the growth happens.

Welcome to the Nutrition and Life Podcast! In this inspiring episode, host Lisa Franz welcomes keynote speaker, entrepreneur, and entertainer David Hanscom for a deep dive into personal development, self-leadership, and taking bold steps toward your dream life.Together, they explore the inner workings of growth: why taking action matters more than waiting for perfection, how to break out of your comfort zone as an introvert, and the crucial role of mentorship and alignment in building a truly fulfilling path. With heartfelt personal stories, real-world strategies, and actionable advice, this episode is packed with everything you need to start moving from hesitation to purposeful progress!Sit back, relax, and get ready for a conversation full of practical wisdom, reflective encouragement, and steps for sustainable change. Let’s dive in!✨ Episode Timestamps:[00:00] – Introduction: Meet David Hanscom[00:16] – Key Takeaways for Listeners[00:54] – David Hanscom’s Journey: Sports, Radio, and Career Evolution[02:51] – Impact and Invisible Influence in Our Lives[05:25] – Pillars of Personal Development[07:29] – The Power of Mentorship (and Why Friends Aren't Always the Best Choice)[09:10] – Stepping Out of the Comfort Zone: Stories from the Stage[13:27] – Flow State, Preparation, and Building Confidence[17:24] – Creating Your Dream Life: Alignment, Action, and Consistency[21:28] – Social Media, Authenticity, and Finding Real Alignment[22:51] – Overcoming Perfectionism and Taking the Leap[24:41] – Growth Through Challenges and the Compound Effect[28:48] – Personal Development for Introverts: Boundaries and Practical Strategies[36:45] – Setting Intentions and Managing Overwhelm[39:13] – David Hanscom’s Work: Coaching, Speaking, and Embracing AI[41:18] – Final Thoughts and Connect FurtherConnect with Our Guest, David Hanscom:Instagram: @davidhanscomWebsite: https://davidhanscom.com/Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/Remember: The path to your dream life starts with one brave step, the leap is where the growth happens.

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by longtime CrossFit box owner and fitness professional Dan Kachtik. With over 15 years at the helm of King William District CrossFit, Dan Kachtik brings a treasure trove of experience, passion, and wisdom about building fitness longevity, fostering community, and navigating the pitfalls and opportunities in CrossFit and strength training at any age.This episode is more than just a discussion about fitness, it’s a masterclass in consistency, intelligent training, the power of community, and challenging age-old (pun intended) beliefs about aging and exercise. Whether you’re a seasoned athlete, just starting your journey, or looking for inspiration to stay in the game for decades to come, this is an episode you don’t want to miss!So grab your headphones, settle in, and get ready for real talk, actionable takeaways, and the inspiring journey of making fitness a lifelong pursuit.Timestamps Overview[00:00] Welcome & Introduction toDan Kachtik[00:25] Why the Process IS the Goal—and Why That Matters[00:57] Rethinking Aging: “Don’t Take It Easy on Yourself!”[01:47] CrossFit’s Age Spectrum: Training from 16 to 80+[02:29] Favorite Clients & Community Loyalty Stories[03:19] Dan Kachtik’s Personal Fitness Journey[04:16] Discovering CrossFit in 2007[05:09] Opening King William District CrossFit (and Facing Challenges)[06:34] The “Why” Behind Variety in Training[08:21] How to Avoid Burnout and Train for the Long Game[11:23] Programming for All: Scaling, Culture, and Avoiding the “More Is Better” Trap[14:19] Consistency vs “Earning” Rest: Changing the Retirement Narrative[17:18] Combating Injury & Encouraging Smart Comebacks[19:22] Accountability, Community, and Making Consistency Fun[21:11] The Lifelong Impact of Fitness—Transformations & Testimonials[23:43] Breaking the Myths: Strength Gains in Your 80s & Beyond![25:51] The Power of Inclusion & Motivation Across Generations[27:27] CrossFit Programming: Cycles, Variety, and Avoiding Randomness[32:39] Setting Up for Success: Timing, Recovery, and Deloads[36:24] Importance of Mobility & Recovery—Longevity Essentials[39:19] Building a Culture that Champions Proper Movement[40:07] Wrap-Up: Closing Thoughts & Where to FindDan KachtikConnect with Dan Kachtik & King William District CrossFitWebsite: kingwilliamdistrictcrossfit.comInstagram: @kingwilliamdistrictcrossfitConnect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/See you in the next episode—keep moving, stay consistent, and always play the long game!

Welcome back to the Nutrition and Life podcast for another inspiring and real conversation! In today's episode, Lisa Franz welcomes back repeat guest Aram Grigorian. As the mastermind behind the Real Coaches Summit, Aram Grigorian is well known for his fresh and practical take on fitness, coaching, and building real community in the industry. Together, they dive into what motivates great coaches, the challenges of maintaining boundaries, the value of functional movement, and the critical importance of self-care and autonomy.Whether you're a coach seeking inspiration or anyone on a health journey looking to cut through the noise, this episode is packed with honest, actionable advice, personal anecdotes, and the mindset shifts needed to invest in yourself, body, mind, and community. Get ready for laughs, real talk, and insights you’ll want to replay!✨ Tune in and get ready to elevate your approach to health, movement, and self-care ... let’s dive in!🕒 Timestamp Overview[00:00] – Introduction and catching up withAram Grigorian[00:40] – The origin and motivation behind the Real Coaches Summit[03:53] – Highlights and lessons from this year’s Summit[06:53] – Speaker selection and embracing “in-the-trenches” expert voices[07:45] – Responsiveness: Setting boundaries and expectations as a coach[12:12] – The power of curiosity: Using tough client moments as learning opportunities[12:43] – Why adults should be explosive: Movement patterns we lose and how to get them back[16:19] – Autonomy through education—preparing clients for real-world flexibility[20:21] – Body composition vs. training: Why it’s “not about the fat loss workout”[24:45] – The case for jumping, bounding, and skipping (and overcoming “I’m too old” mindset)[28:50] – Gradual transitions: How to avoid all-or-nothing thinking and injury[33:24] – The impact of saying no: Boundaries, people-pleasing, and protecting your energy[41:44] – Final takeaways: Owning your choices, living with intention, and valuing your timeConnect with Aram GrigorianFollow Aram Grigorian:Instagram: @4weeks2thebeachWebsite: https://www.4weeks2thebeach.com/Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/and don’t forget: Real change starts with real talk, and the power to transform is in your hands. See you next time on the Nutrition and Life Podcast!

Welcome back to another illuminating episode of the Nutrition and Life podcast! Today’s guest is the forward-thinking Dr. Aleksandra Gajer, whose career as an emergency physician evolved into a holistic, health-optimizing practice focused on using the most cutting-edge tools available. With host Lisa Franz, this episode dives deep into emerging therapies for everything from chronic pain and poor sleep to hormone optimization, peptides, and the critical role of lifestyle.You’ll discover how it’s truly possible to upgrade your health at the cellular level, why body composition is about far more than looks, and how mental, emotional, and physical health are intertwined. Whether you’re curious about peptide therapy, struggling to build muscle after 40, or wondering what you can do about sleep and anxiety in perimenopause, Dr. Aleksandra Gajer shares practical, holistic guidance, real patient stories, and essential safety information.Brew your favorite cup of tea and get ready for an episode packed with actionable tips, evidence-based advice, and genuine discussion on living vibrantly at any age!Timestamps & Topics:[00:00] – Welcome & Introduction[00:21] – Why Health Optimization Is Possible Now[01:41] – Dr. Gajer's Medical Journey & Shift to Holistic Practice[05:14] – What Are Peptides? The Basics Explained[07:27] – The Many Benefits of Peptides: Metabolic Health, Inflammation, Cognition[10:25] – Addressing Pain, Injury, and Inflammation After 40[12:01] – BPC-157 and Recovery: Staying Active at Any Age[15:17] – Peptides for Muscle Building & Hormone Balance[17:24] – Growth Hormone Peptides (Semorelin, Tessamorelin) for Fat Loss & Muscle[20:05] – Protein Intake, Nutrition, and the Mental Health Connection[26:54] – Sleep, Anxiety, and Hormones in Perimenopause & Menopause[28:33] – Peptides for Sleep (Pinealon) & Anxiety (Selank)[33:15] – Skin Health & Regeneration: Top Peptides & Treatments[36:03] – Peptide Safety & Working with Qualified Providers[36:25] – Telemedicine Options and Nationwide Patient Care[37:12] – Wrap-Up & Ways to ConnectFollow Dr. Aleksandra Gajer:Instagram: @thegajerpractice https://www.instagram.com/thegajerpractice/Website (The Gaia Practice): https://thegajerpractice.com/Episode Availability: Listen now on all major platforms: Apple Podcasts, Spotify, Google Podcasts, and Nutrition Coaching & Life website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/ Your support helps us keep empowering listeners to live their healthiest, happiest lives. Share this episode with a friend who’s ready to simplify their wellness journey.

Welcome back to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, Lisa Franz welcomes the knowledgeable Christine D'Angelo, wife, mother of three, functional nutritional therapy practitioner, and seasoned fitness coach. Christine shares her journey from battling debilitating migraines to discovering a passion for fitness and nutrition, helping hundreds of busy women (especially moms and those navigating menopause) thrive through evidence-based, practical strategies.This episode is packed with actionable advice on embracing consistency, breaking free from all-or-nothing thinking, making macro tracking approachable, managing stress, and truly prioritizing your health, no matter your life stage. Whether you’re a mom, a professional, or simply striving for sustainable wellness, this episode has golden insights for you!So, grab a cup of coffee, get comfy, and dive into a heartfelt, wisdom-filled episode that just might change the way you approach wellness, self-care, and nutrition.Timestamps Overview:[00:00] – Introduction and Welcome[00:26] – Christine’s Journey: From Migraines to Coaching[05:01] – Lessons from CrossFit, Paleo, and Transitioning to Sustainable Nutrition[07:12] – The Real Menopause Struggle: Hormones, Weight Loss, and Self-Care[14:16] – Overcoming All-or-Nothing Thinking in Health[20:19] – What Is Nutritional Therapy?[24:34] – Demystifying Macros: Protein, Carbs, Fats Explained[27:24] – Christine’s Top 5 Favorite Nutrient-Dense Foods[29:50] – The Underrated Power of Hydration (with Hacks!)[34:43] – Managing Stress: Simple Breathing & Mindfulness for Real Life[40:44] – The Magic of Intentionality in Food, Fitness, and Self-Care[41:16] – Final Tips & Where to Find Christine OnlineFollow Christine D’Angelo:Instagram: @christine_dangelo_ https://www.instagram.com/christine_dangelo_Coaching & Links: https://linktr.ee/ChristineDangeloConnect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/Your support helps us keep empowering listeners to live their healthiest, happiest lives. Share this episode with a friend who’s ready to simplify their wellness journey.

Welcome to a transformative episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz welcomes Dr. Bill Bruno, a renowned board-certified plastic surgeon and longevity advocate, to dive deep into practical strategies for optimizing your health span and lifespan.Dr. Bruno shares his personal journey from discovering heart disease in routine tests to embracing lifestyle medicine and coaching others toward better living. Together, they unpack myths around genetics, discuss foundational habits for longevity, and give you actionable advice around nutrition, exercise, sleep, and must-know diagnostic tests. If you want clear, realistic steps to take your health further, this episode is full of expert wisdom and empowering takeaways.So grab your notepad, relax, and let’s explore how you can live longer AND better—starting today!Timestamp Overview:[00:00] - Introduction and Dr. Bruno’s personal journey[02:17] - From plastic surgery to longevity medicine[04:07] - Genetics vs. Lifestyle: What influences health span more?[06:11] - The Four Pillars: Movement, Nutrition, Sleep, Stress Management[07:37] - Deep Dive: Sleep optimization and simple sleep habits[12:33] - Movement for Longevity: Walking, resistance training, and VO2 max[18:33] - Nutrition: Whole foods, protein, fiber, and debunking diet fads[24:28] - Obesity, calories, and targeted body composition[28:39] - Leading Causes of Death: Heart disease, cancer, and diabetes[32:35] - Diagnostic Tests for Heart Health and Cancer[34:35] - Next Level: Supplements, red light therapy, hot sauna, and more[36:04] - Mindset, purpose, and social connections for longevity[38:52] - Final thoughts and actionable advice from Dr. BrunoFollow Dr. Bill Bruno:Instagram: @williambrunomd https://www.instagram.com/williambrunomd/Website: https://www.williambrunomd.com/Did you enjoy this episode? Let us know on social media—tag us and share your favorite takeaway!Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, we're shining a light on one of the most important yet under-discussed chapters in women’s health – the transition through perimenopause and menopause, as well as all things coaching, goal-setting, and stress management. Our inspiring guest, Brooke Masters, joins host Lisa Franz to share invaluable personal experiences and expert strategies to help you navigate hormonal changes, maintain your health, and set meaningful goals.From demystifying menopause symptoms to actionable tips on managing stress, nutrition, and the holidays, this episode is full of real talk and practical wisdom. Whether you’re on your own journey or supporting a loved one, you’ll walk away empowered and motivated.So grab your favorite beverage, settle in, and get ready for an enlightening conversation focused on thriving through life's transitions!Timestamp Overview:[00:00] – Introduction & Welcome[00:54] – Brooke Masters’ Background in Coaching[02:11] – [Brooke]'s Personal Menopause Journey & Symptoms Demystified[04:13] – Practical Tips for Navigating Hormonal Changes[10:16] – The Role of Stress & Cortisol in Fat Loss[14:00] – Reverse Dieting Metaphor & Recovery Explained[15:09] – Holiday Eating: Maintenance, Not Perfection[17:50] – Mindset, Boundaries, & Handling Social Pressures[20:49] – Goal Setting and Planning the New Year[24:26] – Recognizing & Managing Hidden Stress[27:29] – Rest, Stillness, and Breaking the “Type A” Cycle[31:10] – Parenting, Unstructured Time, and Role Models[32:40] – Looking Ahead: Brooke Masters 2026 Plans[34:23] – Team Growth & Supporting More Clients[35:53] – Mindset Shifts for Sustainable Change[37:11] – Closing Remarks & GratitudeFollow Brooke Masters & Team:Instagram: @mastersmindandbody https://www.instagram.com/mastersmindandbody/For coaching, programs, and the next Menopause Masterclass, visit: https://mastersfitnesscoaching.com/Facebook: Masters Training & Nutrition: https://www.facebook.com/brooke.masters.96/Episode Availability: Stream this episode on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and on our website, www.nutritioncoachingandlife.com.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome back to another energizing episode of the Nutrition and Life Podcast! In today’s show, hosts Hurricane H and Lisa Franz dive deep into the practical realities of creating a sustainable healthy lifestyle, no matter where you are in the world. From building healthy routines as a digital nomad to breaking the cycle of crash diets, Lisa Franz, MS Exercise Science, nutrition coach, and host of the Nutrition and Life podcast, shares her expert advice for achieving food freedom, optimal body composition, and long-lasting well-being.Whether you’re a frequent traveler, someone who struggles to maintain consistency, or simply looking for science-backed nutrition tips, this episode is packed with actionable strategies and inspiring personal stories. Lisa Franz reveals the secrets behind getting, and staying healthy; from her own journey across 53 countries to how she helps clients transform their mindsets, daily routines, and relationships with food.So grab a notebook (or running shoes!), settle in, and get ready to learn from two passionate wellness advocates. Let’s reimagine what’s possible for your health—today!Episode Timestamps:[00:00] – Introduction & Meet Lisa Franz[01:25] – Lisa’s Journey: From Germany to Global Digital Nomad[03:29] – Personal Nutrition Struggles & Finding Food Freedom[07:02] – How to Build Discipline and Healthy Routines Anywhere[13:32] – Adapting to New Cultures, Foods & Challenges[18:22] – Why You Shouldn’t Wait to Live Your Dreams (Powerful Stories)[23:01] – Practical Safety, Adaptation & Mindset Tips for Travel[26:44] – The Truth About Time, Energy & Making Healthy Choices Now[27:46] – Managing Weight While Traveling (and Yes, Even on Cruises!)[31:36] – How to Eat Mindfully on Vacation: Expert Tips & Sample Strategies[39:02] – The Real Impact of Sugar, Alcohol, and Liquid Calories[44:15] – Handling Social Pressure, Building Confidence & Healthy Boundaries[47:35] – Why Diets Fail: Consistency, Muscle Mass & Sustainable Results[55:32] – Strength Training: Busting Myths & Why Everyone Needs Muscle[58:00] – Snacking, Meal Frequency & Global Food Observations[62:10] – Simple Protein Guidelines: The Palm Rule & Tracking[65:41] – Plant-Based vs. Animal Protein: Tips for Everyone[67:44] – How to Work with Lisa & Connect Online[68:13] – Wrapping Up: Mindset, Balance & ConsistencyFollow Hurrican H:I Health Channel: https://www.instagram.com/theembcnetworkwithhurricanehInstagram: @theembcnetworkwithhurricaneh https://www.instagram.com/theembcnetworkwithhurricanehListen & Subscribe: This episode is available on Apple Podcasts, Spotify, Google Podcasts, and wherever you get your shows. Visit https://www.nutritioncoachingandlife.com/ for more episodes, expert resources, and free tools.

Welcome back to the Nutrition and Life Podcast! In this empowering episode, Lisa Franz sits down with registered dietitian Christa Biegler for a deep dive into all things gut health, hormone balance, and system-wide wellness. If you’ve ever struggled to connect the dots between your symptoms, stress, and overall vitality, this episode is packed with actionable takeaways and expert insights to help you uncover solutions.Christa Biegler shares her own health journey, the major lessons she learned through setbacks, and how she now helps clients, especially women navigating perimenopause and menopause, optimize their health by understanding the relationship between adrenals, thyroid, liver, and mindset. From the myth of “adrenal fatigue” to practical strategies for supporting your body’s most underrated systems, you’ll leave this conversation with a toolkit for lasting resilience.So grab a cup of tea, get comfortable, and prepare for a thought-provoking discussion that may just transform your approach to health.Timestamp Overview:[00:00] – Intro: Welcoming Christa Biegler and overview of the episode[00:19] – Key takeaways and new perspectives on symptoms and system support[02:09] – Christa Biegler’s personal health story and lessons learned[04:42] – The hormone hierarchy: Adrenals, thyroid, and sex hormones explained[08:12] – Brain fog, focus issues, and the real root causes for women in perimenopause/menopause[09:55] – The impact of stress, unconscious habits, and system overload[14:07] – Why thyroid tests (and doctors) often miss early dysfunction[16:04] – Signs and symptoms of sluggish adrenals and what you can do right now[22:03] – The adrenal fatigue debate and what actually matters for optimal health[25:55] – Nutritional strategies: The power of minerals, organ meats, and mitochondria support[32:13] – How to know if your liver and drainage systems need love (and practical signs)[34:02] – Must-have nutrients for thyroid and hormone balance[35:48] – The role of iodine, environmental toxins, and nutrients for the endocrine system[38:52] – Practical takeaways and the mind-body connection[40:23] – Closing thoughts and how to connect with Christa BieglerConnect with Christa Biegler:Instagram: @anti.inflammatory.nutritionist https://www.instagram.com/anti.inflammatory.nutritionist/Website: https://www.christabiegler.com/Episode Availability: Listen on all major platforms—Apple Podcasts, Spotify, Google Podcasts, and on our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome to another inspiring episode of the Nutrition aned Life podcast! Today, we’re joined by the multitalented Adrianne Vangool, physiotherapist, yoga therapist, author, athlete, and wellness advocate. Together with host Lisa Franz, Adrianne dives deep into navigating life’s ever-changing seasons, building self-awareness, and finding the courage to listen to your own needs, even when it’s hard.In this heartfelt conversation, discover why starting small can be powerful, how to tune into your intuition, and why nervous system regulation is the foundation of resilience. Adrianne Vangool opens up about her journey from athlete to integrative practitioner, the lessons she’s drawn from the Canadian prairies, and practical strategies for blending physical and emotional wellbeing. Plus, Lisa pulls back the curtain on meditation, mindset shifts, and why compassion helps us thrive in a busy world.Take a breath, settle in, and prepare for a wealth of wisdom, practical takeaways, and gentle encouragement to embrace your own unique path.Timestamp Overview:[00:00] – Introduction and Welcome[00:18] – Getting Unstuck: Small Starts & Permission to Begin[01:16] – Adrianne Vangool’s Story: Four Seasons, Burnout, and the Power of “Seasons” in Life[03:27] – Embracing Life’s Shifts: Guilt, Balance & Changing Professions[05:52] – Tuning In: The Importance of Honest Motivation & Self-Listening in Health[07:21] – Mind-Body Connection: Embodiment, Discernment, and Redefining Self-Care[11:04] – Discipline, Compassion, and Masculine vs. Feminine Energy[15:39] – The Science and Power of Compassion (ft. Dr. Kristin Neff)[18:16] – Self-Care to We Care: Moving Beyond Bubble Baths & Facing the Truth[24:22] – Nervous System Regulation and Building Resilience[28:12] – Practical Tools: Breathwork, Meditation, and Observing Resistance[34:01] – Yoga Therapy: Blending Physio, Mindfulness, and Deep Healing[38:12] – Physical and Emotional Roots: The Mind-Body Connection in Recovery[41:39] – Where to Find Adrianne Vangool and Her BookFollow Adrianne Vangool:Website: https://vangoolwellness.com/Instagram: @adriannevangool https://www.instagram.com/adriannevangool/Her book, From Self Care to We Care, is available on Amazon https://www.amazon.com/Journey-Self-Care-We-Care-Science-Experience/dp/0228885469Episode Availability: Listen to this episode—and many more—on all major podcast platforms (Apple Podcasts, Spotify, Google Podcasts) and via our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome to another empowering episode of the Nutrition and Life podcast! Today we’re joined by the inspiring Dr. Hector Rodriguez, psychiatrist, brain expert, and founder of the White Butterfly Clinic. Together with host Lisa Franz, Dr. Rodriguez dives into the dynamic relationship between hormone health, stress management, and mental wellness, offering practical tools and fresh perspectives for women navigating hormonal transitions, burnout, and neurodivergence.If you've ever wondered how your brain responds to hormonal changes, why stress affects your sleep and libido, or which nutrition and supplements can genuinely boost your wellbeing, this episode is a must-listen. Dr. Rodriguez shares actionable steps, personal stories, and expert guidance that are sure to help you feel more balanced and empowered, no matter where you are in your health journey.So grab your favorite drink, settle in, and prepare for an episode packed with helpful advice, relatable analogies, and the latest advancements in holistic brain health!Timestamp Overview:[00:00] – Warm Welcome & Introduction[00:22] – Why the Brain Controls Everything: Hormones, Emotions, and Health[01:45] – Dr. Rodriguez’s Journey from Fashion Photography to Psychiatry[03:43] – Whole Wellness: Integrating Hormone Health and Mental Health[04:10] – Stress, Hormones, and Menopause: Understanding Change in the Female Body[08:11] – The Power of Resilience: Reframing Stress & Embracing Change[13:07] – Stress, Burnout, and Why Doing Less Can Be Life-Changing[13:15] – Connecting Libido, Sex Drive, and Brain Chemistry[18:12] – Nutrition for the Brain: Carbs, Protein, Serotonin, and Dopamine[23:33] – Supplementation: Top Picks & Cautions from Dr. Rodriguez[28:00] – ADHD, Autism & Neurodivergence: Socialization and Executive Function[33:07] – Music, Movement, and Social Skills for Neurodivergent Adults[37:13] – Key Takeaways and Where to Find Dr. RodriguezFollow Dr. Hector Rodriguez:Instagram: @doctor_hector https://www.instagram.com/doctor_hector/Website: https://www.whitebutterflyclinic.com/Listen & Subscribe: Find the Lisa podcast on Apple Podcasts, Spotify, Google Podcasts, and all major platforms.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/