Nutrition & Life

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 & Joy
Connect with Regina Havelova:
Instagram: @regina.onlinecoach https://www.instagram.com/regina.onlinecoach
Connect, 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 & Introductions
00:35 – Deborah Maragopoulos’s Path to Becoming the “Hormone Queen”
01:19 – Transition to Integrative Medicine & The Key Role of Women in Family Health
02:05 – Focusing on Women 35-55: The Ripple Effect of Hormonal Wellbeing
04:13 – Discovering the Hypothalamus: The Hidden Master Regulator
05:15 – The Limits of “Normal” Bloodwork & Clues to Hormonal Imbalance
07:23 – The Importance of Relationships Between Lab Markers
09:51 – The Forgotten Brain Gland: Hypothalamus in Sleep, Weight, Energy
10:31 – Hypothalamus Explained: Function, Weaknesses, and Why It’s Overlooked
12:12 – HPA Axis Dysfunction: Stress & Cortisol Resistance
14:16 – How Chronic Psychological Stress Mimics the “Tiger” Response
18:22 – Carbs & Women: Low-Carb Diets and Hormonal Health
21:22 – A Personal Story of Hypothalamic Amenorrhea and Recovery
24:56 – The Modern Dilemma: Unintentional Undereating & Stress
26:35 – The Hypothalamus/Blood Sugar/Diabetes Connection
29:01 – The 5 Pillars of Hypothalamus Healing: Foundations for Wellness
31:00 – Sleep: Why It’s #1 and How to Do It Right
33:20 – Nutrition: Timing, Composition, and Metabolic Reboot
34:22 – Movement: Exercise, Activity, and Metabolic Longevity
35:50 – Mindset: Self-Talk, Journaling, and the Body-Mind Connection
39:15 – Nutraceutic
al Support: Why Supplements Sometimes Matter
41:13 – Listener Resources: Genesis Gold, Hormone Reboot Training, & the Hypothalamus Reset Bundle
42:50 – Special Offers & How to Connect with Deborah Maragopoulos
43:36 – Final Thoughts & Takeaways

Connect with Deborah Maragopoulos:
Instagram: @deborahmaragopoulosfnp https://www.instagram.com/deborahmaragopoulosfnp/
Website: https://go.genesisgold.com/challenge
Connect, 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 Scarlett
Connect 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 Joy
Connect with Brenda Braxton:
Instagram: @pausebybbraxton_
Website: https://pausebybbraxton.com
Connect, 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

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by esteemed oncology nutritionist Erin Pellegrin, a key figure at Unite for Her and a major contributor to the book "Heal, Empower, Restore." Erin opens up about her unique path from motorsports PR to cancer nutrition, her passion for making a difference in the lives of cancer patients, and how a philosophy of abundance, not restriction, guides her work supporting individuals through every stage of their cancer journey.
Together, Lisa Franz and Erin Pellegrin dive into practical cancer nutrition strategies for prevention, treatment, and survivorship, bust myths around “forbidden foods,” and share how simple, plant-forward changes in your kitchen can empower healing, joy, and long-term wellbeing. If you or a loved one is facing cancer, or if you simply want to uplevel your nutrition habits with science-backed, compassionate advice, this episode is a must-listen.
Tune in for actionable advice, inspiration, and a sneak peek at the easy, delicious recipes included in "Heal, Empower, Restore."
Timestamp Overview:
00:00 - Introduction & Erin’s Inspiring Journey to Cancer Nutrition
00:48 - Shifting from PR to Dietetics: Making an Impact
02:06 - Personal Experience with Cancer Drives Career Direction
03:07 - Clinical & Community Oncology Nutrition: The Unite for Her Story
04:33 - Cancer Nutrition 101: Individualized, Evidence-Based Care
05:51 - The 3 Phases: Prevention, Treatment, Survivorship
09:00 - Choosing Abundance: Ditching Restriction, Focusing on More
10:02 - The Power of Plant-Forward Eating (and Flexible Approaches)
11:26 - Managing Side Effects & Gentle Food Prep in Treatment
12:21 - Daily Adjustments: “One Day at a Time” Nutrition
14:47 - Bringing the Abundance Mindset to Every Meal
16:24 - Practical Veggie Tips & Cooking Classes at Unite for Her
18:26 - Supporting Low Appetite & Oral Sensitivities
20:01 - Creative Prep: Soups, Smoothies & Simple Meals
22:33 - Easy Recipes, Cookbook Teasers & Culinary Support
24:34 - What to Bring: Helpful Meals for Loved Ones with Cancer
28:26 - Herbs & Spices: Small Additions, Big Antioxidant Benefits
30:01 - Cultural Cooking, Varied Flavors & Overcoming Fear
34:44 - Making New Habits Stick & Embracing Variety
35:02 - Upcoming: Cooking Classes, Community, and a New Project
36:14 - How to Join Unite for Her’s Virtual Cooking Classes
37:31 - Erin’s Athletic Journey & The Importance of Movement
39:13 - Wrapping Up: Resources, Thanks, and Next Steps
Connect & Learn More:
Unite for Her Cooking Classes & Resources:
Website: https://uniteforher.org/
Instagram: @unite4her Youtube: @UniteforHERnonprofit
Read "Heal, Empower, Restore": Get your copy and dive deeper into science-based, approachable cancer nutrition.
Connect, Share & Subscribe: Love this episode? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your top takeaway on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ to join the community!