Nutrition & Life

• #265 From Perimenopause to Fat Loss: Coaching Wisdom for Women Over 40 with Brooke Masters

  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/

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• #264 Evidence-Based Nutrition and Fitness Tips for a Healthier Lifestyle with Lisa Franz

  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.

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• #263 Stress, Adrenal Health, and Hormone Balance in Women with Christa Biegler

  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/

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• #262 Navigating Burnout and Balance: Small Steps Toward Sustainable Wellbeing with Adrianne Vangool

  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/

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• #261 Hormones, Stress, and Mental Health with Dr. Hector Rodriguez

  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/

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