Nutrition & Life

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.