Nutrition & Life

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/

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with expert sports dietitian Dane Baker for a deep dive into the world of protein, energy availability, and the crucial but often misunderstood topic of REDs (Relative Energy Deficiency in Sport). Whether you’re a high-performing athlete or simply someone passionate about optimizing your health and performance, this episode is packed with science-backed advice, actionable takeaways, and myth-busting insights, straight from a leader in the field.Learn about the real risks of under-fueling, why REDs matter for everyone (not just elite athletes), and the smartest approaches to protein intake for performance, physique, and longevity. Plus, get practical tips on recognizing signs of energy deficiency and discover how to fine-tune your nutrition for resilience, recovery, and real results.So grab your headphones and get ready for an episode that will change the way you approach nutrition and training, let’s jump in!Timestamp Overview:[00:00] – Introduction to Dane Baker and episode themes[00:49] – Dane Baker’s background in sports nutrition and research[03:07] – What is REDs? Evolution from Female Athlete Triad to REDs[06:22] – Who is at risk for REDs? Symptoms and clinical presentation[10:14] – Assessing and tracking energy intake: Tools, wearables, and challenges[14:16] – Periodizing nutrition for performance & practical application[18:20] – The “grey zone” of chronic slight under-fueling and metabolic adaptation[20:03] – Osteoporosis, DEXA scans, and the importance of early intervention[21:33] – Let’s talk protein: quantity, distribution, quality, and the latest research[26:19] – Older athletes, menopausal clients, and optimal protein strategies[29:03] – Plant-based proteins vs animal-based proteins & insights on collagen[34:05] – The 4 Rs of Nutrition: Regenerate, Rehydrate, Refuel, Rest[37:40] – Hydration, electrolytes, and navigating nutrition misinformation[41:11] – Where to start if you suspect you’re under-fueling: First actionable steps[42:35] – Wrapping up and further resourcesFollow Dane Baker:Website: https://www.axissportsmedicine.co.nz/our-team/dane-bakerEpisode Availability: Listen to this insightful conversation with Dane Baker on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and on our website.Connect with Us: