#272 Functional Fitness, Mindset, & Healing Advice with Dr. Samantha Girvalo

Dec 30, 2025

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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 & Resources

Follow 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 podcast

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.