Nutrition & Life

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Amber Romaniuk, Certified Emotional Eating, Digestive, and Hormone Expert, and host of the No Sugarcoating Podcast. Amber’s honest, vulnerable storytelling and practical expertise have helped thousands worldwide break cycles of emotional eating and reclaim peace with food and self-worth.Amber shares her journey from childhood bullying and family challenges to self-healing, and explains why emotional and binge eating are more common and complex than you may realize. You’ll get actionable tools for building self-awareness, managing triggers, balancing hormones, and rewiring habits. If you’re ready for compassionate guidance and practical strategies, this episode is for you!Timestamp Overview:[00:00] - Welcome & Amber’s Story [02:00] - Childhood, Self-Worth, and Body Image [03:00] - Diets, Restriction, and First Binges [05:00] - Low Points & Turning Points [09:30] - How Amber Healed Herself [12:00] - Triggers, Emotional Awareness & Self-Care [14:40] - Coaching Clients: Hormones, Patterns & Boundaries [19:30] - Hormones, Menopause, and Food Cravings [20:00] - Neurotransmitters & Mood [25:00] - Protein, Fiber, and Nutrition Tips [28:00] - Plant-Based Challenges & Micronutrients [30:00] - The Power of Pausing & Pattern Interrupts [33:50] - Free Resources & Where to Find Amber [34:20] - Amber’s Podcast & ClosingKey Discussion Points:Amber’s journey: childhood trauma, restriction, bingeing, and self-worthEmotional and binge eating: triggers, hormones, environmentBuilding self-awareness and your personal healing toolboxWhy hormones and neurotransmitters matter for cravingsPractical tips: nutrition, self-care, pausing urges, and breaking patternsWho emotional eating affects—and why there’s hope for everyoneConnect with Amber Romaniuk:Instagram: @amberromaniukWebsite: www.amberapproved.caSubscribe for more insightful conversations and tag @nutritioncoachingandlife and @amberromaniuk with your takeaways! Website: nutritioncoachingandlife.com

Welcome to a new episode of the Nutrition and Life Podcast! Today, host Lisa Franz sits down with Regina Havalova, a passionate nutrition and fitness coach whose journey has taken her from active family roots in Europe, through hands-on coaching in New Zealand, to founding her own thriving online business in Spain. Together, they unpack the realities of staying consistent with health and fitness, managing culture and lifestyle shifts, navigating business transitions, and supporting women through every stage, including perimenopause and menopause.Regina Havalova opens up about her evolution as a coach, candidly explores the mental hurdles of lean gaining phases, and shares practical, compassionate wisdom for anyone feeling stuck, overwhelmed, or simply ready for sustainable results. If you want encouragement, actionable strategies, and permission to pursue lasting health at any age or phase—this one’s for you!Timestamp Overview:[00:00] - Warm Introduction & Friendship Origins [01:17] - Regina Havalova’s Journey: Fitness, Family, and Coaching [02:55] - From In-Person Training to Online Nutrition Coaching [04:49] - Starting Your Own Business: Lessons, Fears, and Growth [06:27] - The Value of Working for Others First [07:44] - Coaching Clients of Different Cultures and Backgrounds [08:44] - Tools for Consistency: Start Small, Stack Habits [10:13] - Meal Prep, Planning, and Mental Freedom [11:07] - Navigating Social Meals & Eating Out in Spain [12:06] - Portion Control, Mindful Eating, and Living Flexibly [13:35] - Strategies to Stop Overeating & Savor the Moment [14:54] - Reframing Hunger as a Healthy Signal [15:12] - Lean Gaining Phases: Mental Barriers & Self-Accountability [16:29] - Hiring a Coach (and Cheating the Process!) [18:02] - How to Eat More—Without Losing Your Way [19:10] - Nutrient Timing, Tracking Pitfalls, and Quality Surplus Calories [21:15] - Common Bulking Mistakes & Staying Digestively Comfortable [23:17] - Seasonality, Body Image, and Wardrobe Tips for Bulking [25:08] - Blending Hypertrophy, Running & Functional Training [27:25] - Goal Clarity: Training, Competing, and Realistic Expectations [29:24] - Setting Goals, Holidays, and Managing What’s Possible [32:22] - Women, Perimenopause, and Lifestyle Factors [33:51] - Supporting Women Through Hormonal Change [34:25] - Final Takeaways: Consistency, Moderation & JoyConnect with Regina Havelova:Instagram: @regina.onlinecoach https://www.instagram.com/regina.onlinecoachConnect, Share & Subscribe: Want even more support, simple strategies, and inspiration? Subscribe to the podcast and follow us on social for the latest episodes, expert guests, and updates from Lisa Franz. Share your favorite moment from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to another illuminating episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz welcomes Deborah Maragopoulos, integrative family nurse practitioner and “Hormone Queen,” celebrated for her expertise in neuroimmune endocrinology and holistic women’s health. Together, they explore misunderstood connections between hormones, blood work, metabolism, menopause, and the essential role of the hypothalamus in health and longevity.Deborah Maragopoulos shares her personal and professional journey, the hidden meaning behind “normal” lab results, and why hypothalamic health is the foundation for energy, mood, sleep, and weight balance. Get practical, science-backed strategies for eating, moving, and living in alignment with your hormones, plus free resources and in-depth support tools for listeners.Timestamp Overview:00:00 – Welcome & Introductions00:35 – Deborah Maragopoulos’s Path to Becoming the “Hormone Queen”01:19 – Transition to Integrative Medicine & The Key Role of Women in Family Health02:05 – Focusing on Women 35-55: The Ripple Effect of Hormonal Wellbeing04:13 – Discovering the Hypothalamus: The Hidden Master Regulator05:15 – The Limits of “Normal” Bloodwork & Clues to Hormonal Imbalance07:23 – The Importance of Relationships Between Lab Markers09:51 – The Forgotten Brain Gland: Hypothalamus in Sleep, Weight, Energy10:31 – Hypothalamus Explained: Function, Weaknesses, and Why It’s Overlooked12:12 – HPA Axis Dysfunction: Stress & Cortisol Resistance14:16 – How Chronic Psychological Stress Mimics the “Tiger” Response18:22 – Carbs & Women: Low-Carb Diets and Hormonal Health21:22 – A Personal Story of Hypothalamic Amenorrhea and Recovery24:56 – The Modern Dilemma: Unintentional Undereating & Stress26:35 – The Hypothalamus/Blood Sugar/Diabetes Connection29:01 – The 5 Pillars of Hypothalamus Healing: Foundations for Wellness31:00 – Sleep: Why It’s #1 and How to Do It Right33:20 – Nutrition: Timing, Composition, and Metabolic Reboot34:22 – Movement: Exercise, Activity, and Metabolic Longevity35:50 – Mindset: Self-Talk, Journaling, and the Body-Mind Connection39:15 – Nutraceutical Support: Why Supplements Sometimes Matter41:13 – Listener Resources: Genesis Gold, Hormone Reboot Training, & the Hypothalamus Reset Bundle42:50 – Special Offers & How to Connect with Deborah Maragopoulos43:36 – Final Thoughts & TakeawaysConnect with Deborah Maragopoulos:Instagram: @deborahmaragopoulosfnp https://www.instagram.com/deborahmaragopoulosfnp/ Website: https://go.genesisgold.com/challengeConnect, Share, & Subscribe: Want more practical hormone health, metabolism, and nutrition wisdom? Follow the Nutrition and Life podcast for more expert guests, and connect with us on Instagram @nutritioncoachingandlife or at nutritioncoachingandlife.com for updates and resources. Share your favorite moments from this episode and tag us—your story might inspire someone else!

Welcome to another practical, inspiring episode of the Nutrition and Life Podcast! Today, host Lisa Franz dives into vibrant conversation with Michelle Scarlett, gut-health specialist, functional medicine advocate, and host of the Body Freedom Podcast.Michelle Scarlett shares her powerful story of moving from gym owner and fitness fanatic to champion of holistic wellness for women navigating their 40s, 50s, perimenopause, and beyond. The duo gets real about the hidden impact of “toxic load,” how symptoms like bloating and IBS signal when our lifestyle needs a reset, and why quick fixes never solve the root causes we face midlife.You’ll get science-backed advice, hands-on tips for lowering toxic burden (without the overwhelm), and empowering new perspectives on metabolism, food freedom, and trusting your body again. Expect plenty of humor, myth-busting, and encouragement for lasting change, plus specific tools for better digestion, stress resilience, and more joyful living.Timestamp Overview:00:00 – Introduction & Michelle Scarlett’s Journey00:22 – Burnout, Doctors, and Discovering Functional Medicine03:07 – Normalizing the Menopause Conversation04:13 – “Toxic Load”: What It Is & Why It’s the Hidden Root06:48 – How to Lower Toxic Load: Food, Skincare, Plastics, and More08:29 – The Gut-Symptom Connection: IBS, Constipation, Diarrhea09:02 – Alcohol, Processed Food, and Smart Food Swaps11:24 – Constipation Relief: Water, Minerals, Timing & More14:09 – Motility, Fiber, & What Bloating Really Means16:38 – Fiber Fears: How to Find What Works for You18:37 – Food Sensitivities vs. Gut Dysfunction: The Real Story21:11 – What Your Tongue Says About Your Health25:03 – Metabolism Truths After 40: What Really Changes27:55 – Gut Healing First: The Foundation for Hormonal & Metabolic Health29:58 – Why Food Quality Beats Dieting for Midlife Women31:58 – Are You Underfueling? Two Menopause Profiles33:12 – The “Fear of Eating More” & Metabolic Adaptation Explained34:56 – Reverse Dieting & Why the Scale Isn’t Always Truthful37:22 – Why Support & Coaching Make the Difference39:29 – The Body Freedom Podcast & Where to Find Michelle ScarlettConnect with Michelle Scarlett:Instagram: @core_fit__ https://www.instagram.com/core_fit__Website: https://michelescarlet.com/Connect, Share & Subscribe: For more honest nutrition wisdom and motivating guest stories, subscribe to the Nutrition and Life Podcast on your favorite platform. Share your favorite insight on Instagram @nutritioncoachingandlife and tag us for a chance to be featured! Visit nutritioncoachingandlife.com for more resources and ways to connect.

Welcome to a joyful and deeply honest episode of the Nutrition and Life podcast! Today, Lisa welcomes Broadway legend and wellness entrepreneur Brenda Braxton, a Tony-nominated performer and founder of Pause by B. Braxton, a movement and lifestyle brand empowering women to find joy and community through menopause and beyond.Brenda opens up about her incredible journey from performing arts school in New York to starring in classics like Guys and Dolls, Dreamgirls, and Chicago. She candidly discusses how turning 50 sparked her to address the stigma and silence around menopause, leading to the creation of Pause: a joyful, supportive resource, subscription box, travel essentials, and even an upcoming cooking show, On Pause: Kitchen Conversations.Listen in as Brenda shares practical travel tips for navigating menopause, the power of community and laughter, how she cultivates joy every day, and her vision of “Pause Lounges” in airports worldwide. This episode is a must-hear for anyone seeking inspiration, self-acceptance, and practical wisdom for vibrant living, no matter your stage of life!Timestamp Overview:[00:00] - Introduction & Brenda’s Early Career [00:37] - Broadway Success & Tony Nomination [01:26] - Turning 50: Facing Menopause & Life’s Transitions [03:10] - The Birth of Pause by B. Braxton [04:04] - From Subscription Box to Hotel Amenities & Travel Shoes [05:31] - On Pause: Kitchen Conversations—Bringing Couples into the Dialogue [08:13] - Surprising Lessons from Partner Conversations on Menopause [10:26] - Show Launch Info & Upcoming Episodes [11:03] - Brenda’s Top Practical Menopause Travel Tips [12:23] - Choosing Travel Comfort & Style [15:51] - Dreaming Big: Pause Lounges in Airports [17:40] - The Individual Journey: Embracing Change, Finding Joy [20:23] - Brenda’s Practices for Cultivating Joy [22:19] - Body Acceptance & Embracing Your Present Self [24:16] - Favorite Kitchen Show Recipes: Nourishing Through Food [26:03] - Brenda’s Final Encouragement: Build Community, Find Your JoyConnect with Brenda Braxton:Instagram: @pausebybbraxton_Website: https://pausebybbraxton.comConnect, Share & Subscribe: Love this conversation? Subscribe to the Nutrition and Life Podcast for more honest, uplifting wellness talks! Follow us and Brenda on Instagram for inspiration, updates, and support. Share your favorite takeaway from this episode and tag us @nutritioncoachingandlife or at https://nutritioncoachingandlife.com