Nutrition & Life

Welcome to a deep-dive, perspective-shifting episode of the Nutrition and life podcast! This week, host Lisa Franz welcomes intuitive coach and nervous system expert Therese Tucker, a coach whose integrative approach to nervous system regulation, self-trust, and spiritual growth is empowering clients to unlock a powerful sense of calm, clarity, and inner wisdom.
Lisa Franz and Therese Tucker explore how understanding and supporting your nervous system changes the way you handle stress, relationships, and even your own self-talk. You’ll discover practical tools to find immediate calm (that you probably already use subconsciously!), plus grounded spiritual perspectives to help you access greater metacognition, empathy, and lasting self-trust, without hours of meditation or quitting your job for a silent retreat.
This illuminating conversation will leave you with actionable tips and a refreshed sense of what it means to feel both safe and present in your own body. Ready to feel more centered, aware, and empowered? Let’s get started!
Timestamp Overview:
[00:00] - Welcome & Therese Tucker’s Background
[00:40] - Nervous System Coaching & Self-Trust
[02:03] - Impact of Pandemic & Not Feeling Safe in the Body
[02:43] - Stress, Sensory Overload, and Modern Life
[04:26] - Dopamine Overload and the Modern “Stack”
[06:41] - Metacognition and the Gift of Presence
[08:41] - Reframing Reality and Expanding Empathy
[12:23] - Practical Nervous System Tools: Vocal Toning
[16:44] - Why Screaming (and Groaning!) Are Built-In Regulators
[18:19] - Discreet Tools: Ear Tug Reset & Vagus Nerve Hack
[20:22] - Noticing Breath and Overcoming Avoidance
[22:35] - Brainspotting: The Power of Eye Positioning
[26:27] - Using Brainspotting for Sleep & Stress Relief
[28:12] - Reading the Body’s Messages Through Pain and Symptoms
[30:44] - Our Unique Capacity for Stress & Granting Yourself Grace
[31:34] - Evolution, Identity, and Embracing Change
[33:26] - The Power of Slowing Down for True Choice
[36:34] - Main Changes After Nervous System Regulation & Meta-Awareness
[40:59] - Where to Find Therese Tucker Online
Connect with Therese Tucker:
Instagram: @blythestarlight https://www.instagram.com/blythestarlight/
Website: blythestarlight.com
Connect, Share & Subscribe: Want more transformative conversations and real-life health tools? Subscribe for weekly episodes, inspiration, and community! Follow us and tag your key takeaways on Instagram @nutritioncoachingandlife, or connect via our website at nutritioncoachingandlife.com.
Feel the shift. Tune in, calm down, and thrive!

Welcome to an intimate, empowering episode of the Nutrition and Life podcast! Today, Lisa Franz dives into a rich conversation with Casey Hobbs—occupational therapist, sexual counselor, and founder of Boundless Pelvic Wellness. Together they break down the barriers around sexual health, pleasure, and pelvic wellness with relatable honesty and actionable insights for women at every stage of life.
Casey opens up about her journey from occupational therapy to guiding women through sexual self-care, shares the truth about low libido, and demystifies pelvic floor challenges for new moms and menopausal women alike. You’ll hear practical approaches for reigniting desire, handling painful sex, navigating hormonal changes, and creating connective rituals—plus why open communication is the real key to lasting intimacy. Whether you're postnatal, perimenopausal, feeling out of sync in your relationship, or just curious how sex can fit naturally and joyfully into your life—this episode is for you!
Tune in for supportive advice, candid stories, and a celebration of what it means to embrace your body and nurture your relationship—at any age.
Timestamp Overview:
[00:00] - Introduction & Why Sexual Health Matters
[00:39] - Casey’s Journey: From Occupational Therapy to Sex Counseling
[02:39] - Common Client Concerns: Low Libido, Sex After Baby, and Relationship Routines
[03:37] - The Role of Pelvic Health & Adapting After Birth
[04:41] - Unpacking Low Libido: What’s Really Going On
[06:22] - The “Battery” Analogy and Energy Conservation for Desire
[07:11] - Reconnecting: Habits, Cuddling, and Making Space for Intimacy
[08:05] - Managing Stress, Scheduling Sex, & the Reality of Busy Lives
[10:19] - Hormonal Health, Nutrition, and Impact on Libido
[12:26] - Addressing Painful Sex: What’s Normal, What’s Not
[14:17] - Tools, Touch, and Adaptation: Practical Help for Pain
[16:25] - Breaking Taboos: Books, Education, and Exploring Your Body
[18:38] - Navigating Menopause & Midlife Changes
[21:11] - Hormone Replacement Therapy & Sexual Wellness
[23:00] - Pregnancy, Breastfeeding, and Sex: Adjustments & Tips
[24:29] - Conversation Starters: Communication Hacks for Couples
[26:51] - “Accelerators” and “Brakes": What Turns You On (or Off)?
[27:27] - The Invisible Labor of Women and Intimacy Dynamics
[29:19] - Keeping Connection & Desire Alive As Life Changes
[31:02] - How to Give Feedback About Sex (The Compliment Sandwich!)
[32:57] - Date Nights, Flirting, and Reviving the “Dating Energy”
[34:15] - Self-Care, At-Home Rituals, and Feeling Good in Your Body
[35:05] - Why Healthy Living Boosts Sexual Wellness for All
[37:22] - The Power of Movement, Strength Training, and Pelvic Health
[37:54] - Where to Find Casey Online & Final Words
Connect with Casey Hobbs:
Instagram: @caseyhobbsboundlessot
Website: https://boundlesspelvicwellness.com
Connect, Share & Subscribe: Loved this episode? Subscribe to the podcast and stay up to date with more expert guests, fresh insights, and Lisa’s personal take on making nutrition and wellbeing part of a vibrant life. Share your biggest “aha” moment from today and tag us on Instagram @nutritioncoachingandlife or reach out via https://nutritioncoachingandlife.com for more resources and support.

Welcome to another empowering episode of the Nutrition and Life podcast! Host Lisa Franz sits down with Tina Vidal-Duart, pioneering healthcare executive and founder of Valera (soon to be Evita Wellness) to talk all things women’s health, functional medicine, and the power of putting yourself first.
Tina shares her journey from turning around struggling rural hospitals to addressing the overlooked needs of women in perimenopause and menopause, and reveals how personalized care changed her own health. This episode is packed with practical steps, relatable advice, and the gentle reminder that showing up for yourself is the most important investment you can make.
Tune in for wisdom, inspiration, and real-world strategies from two women passionate about helping you thrive!
Timestamp Overview:
[00:00] - Introduction & Tina’s Background
[01:10] - Gaps in Women’s Health & Start of Tina’s Wellness Mission
[02:00] - Common Symptoms and Seeking Answers
[03:00] - What Is Functional Precision Medicine?
[04:30] - Blood Work, Testing, & The Problem with “Normal” Lab Ranges
[06:30] - HRT, Peptides, and A Personalized Approach
[08:00] - Food Sensitivities, Inflammation, and Simple At-Home Tests
[10:20] - Sleep, Progesterone, and Real-Life Results
[12:20] - Exercise & Healthy Aging for Women
[13:00] - Women Powering Through, Guilt & The Need for Self-Care
[16:30] - Men’s Health, Gut Issues & Root Cause Solutions
[19:20] - Small Changes That Make a Big Difference
[22:00] - The Power of Taking Time for Yourself
[25:20] - Tina’s Wake-Up Call & Why Self-Care Is Non-Negotiable
[27:10] - The Power of Showing Up for Family & Community
[30:17] - Connect with Tina, Valera & Evita Wellness
Connect with Tina Vidal-Duart:
Instagram: @tinavidalduart
Website: tinavidalduart.com
Stay tuned for the launch of Evita Wellness—serving Florida, Georgia, Texas, and beyond!
Connect, Share & Subscribe: Love this episode? Make sure to subscribe and follow Lisa on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Share your favorite takeaway and tag us on social!

Welcome to another energizing episode of the Nutrition Coaching and Life podcast! Today, host Lisa Franz welcomes internationally renowned Pilates instructor, trainer, and holistic nutritionist Adriana Rotella, whose 25+ years of expertise in mindful movement and wellness have transformed lives around the globe.
Adriana Rotella brings a down-to-earth, evidence-based approach to Pilates and nutrition—explaining how the classical method has evolved, breaking down myths about strength, mobility, and yoga, and empowering women everywhere to advocate for their own needs, both in and out of the studio. From actionable tips to selecting a great Pilates instructor to fundamental truths about breakfast, blood sugar, and self-care, this episode is your invitation to reconnect to your body, your breath, and your wellbeing—without guilt.
Tune in for practical strategies, relatable anecdotes, and uplifting guidance for every listener ready to trade hustle for health and reclaim their energy at any age!
Timestamp Overview:
00:00 - Introduction: Meet Adriana Rotella
00:33 - Adriana Rotella’s Pilates journey & early movement influences
02:43 - Pilates 101: What it really is, its history, and how it’s different from yoga
05:38 - All about Pilates equipment: Mat, reformer, Cadillac, chair, and barrels
07:39 - What Pilates improves: Strength, posture, flexibility, and your “why”
08:33 - Is Pilates enough? Cardio, balance, and cross-training for real life
10:03 - Strength training vs. Pilates: Tension, resistance, and mobility
12:01 - How to find a safe, effective Pilates class—questions to ask your instructor
14:40 - “No pain, no gain”? Listening to your body vs. fitness trends
16:05 - Lisa Franz’s honest Pilates class review—why quality matters
18:13 - Breathwork in Pilates: Why and how it’s different from yoga
22:16 - Mindfulness, presence, and injury prevention (plus connection to life off the mat)
23:18 - Why women don’t put themselves first—and the cost of self-sacrifice
25:33 - Build your “bone bank”: Setting up for long-term energy and health
29:31 - Blood sugar, breakfast, hidden sugars, and nutrition pitfalls
32:05 - Meal basics: Protein, carbs, fat—and why balance wins over extremes
34:33 - Cutting through diet fads: Why quality trumps “low” or “high” anything
36:34 - Modern life reality: Snacking, skipping, and guilt cycles
38:31 - Pilates for everyone: Adriana Rotella’s oldest and youngest clients
40:25 - Wrap-up: What happens when you prioritize the basics (movement, food, sleep, joy)

Connect with Adriana Rotella:
Instagram: @adriana.rotella
Website: https://adrianarotella.ca/
Podcast: See her website for episodes
Linktree: https://linktr.ee/adriana.rotella
Connect, Share & Subscribe: Want more wisdom for real life? Subscribe & share the Nutrition Coaching and Life podcast for more expert guests, practical inspiration, and updates. Tag us with your favorite takeaway on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for all the latest!
If you found value in today’s episode, please leave a review and tell a friend—it might be the reminder they need to finally put themselves first.

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Sally Munro, a registered naturopathic nutritionist, yoga teacher, and swim school owner from Scotland, whose holistic and down-to-earth approach reconnects people with the basics of consistent health, happiness, and a life that truly feels amazing.
Sally Munro opens up about her personal journey, from psychology graduate to nutritional therapist—and reveals why a “life audit” (not just another food trend) is the missing piece for so many struggling with energy, mindset, and meaningful change. The pair tackle how society normalizes mediocrity, why mindset always trumps fads, and how to actually take charge of your daily habits, health, and future.
You’ll walk away inspired to call out your own patterns, empowered with practical self-audit strategies, and ready to embrace those “boring basics” like sleep and water that everyone loves to overlook. Expect relatable stories, clear-eyed truth on nutrition myths, and real encouragement to choose progress over perfection—no matter where you start.
Tune in for actionable mindset shifts, simple wellness tips, and a fresh perspective on what really moves the needle, straight from two passionate, supportive pros.
Timestamp Overview:
00:00 – Introduction & Episode Goals
00:29 – Sally Munro: From Psychology to Holistic Nutrition
01:55 – Nutritionist vs. Nutritional Therapist: Clearing Up Confusion
03:41 – The Life Audit: Why So Many Stay “Stuck”
06:28 – Patterns, Habits & Self-Awareness
08:13 – Settling for Average: Society’s Hidden Narrative
12:22 – How To Start Your Own Life Audit: Key Questions & Mindset
14:12 – Growth vs. Fixed Mindset and Taking Small Steps
18:14 – The Boring Basics: Hydration, Sleep & Habit Gaps
20:23 – The Hidden Power of Sleep & Micro-Changes
22:33 – The Truth About Food Diaries & Real Intake
25:55 – Dealing with Information Overload
27:09 – What to Expect in Sally Munro’s Newsletter & Instagram
31:01 – Filtering Nutrition Trends vs. Evidence
33:35 – Why You Know Your Body Best
36:43 – Finding the Right Coach: It’s a Personal Fit
38:52 – Is Discipline Overrated? The Case for Consistency
41:09 – Getting Through the Tough Days & Staying Diligent
42:24 – Feel-Good Habits: Why Nourishing Yourself Matters

Connect with Sally Munro:
Instagram: @salthewellnesswarrior
Website: https://www.sallymunro.co.uk/
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 Franz’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/