Nutrition & Life

Welcome to another transformative episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Dr. Samantha Girvalo, a physio expert focused on empowering active women and athletes to recover smarter, manage chronic pain, and build lifelong resilience, both physically and mentally.In this forward-thinking conversation, Dr. Girvalo explores the nuances of nervous system stabilization, debunks common myths about stretching and pain, and shares actionable strategies for recovery, nutrition, and sustainable training. With insights tailored specifically for female athletes, moms, and anyone navigating injury, stress, or chronic pain, this episode promises practical wisdom and heartfelt encouragement for you to truly thrive—inside and outside the gym.So, settle in, grab your notebook, and get ready for high-level advice, real-world examples, and motivational solutions that bridge the gap between evidence-based medicine and everyday wellness!Timestamp Overview:[00:00] – Introduction to Dr. Samantha Girvalo[00:38] – Overtraining, Under-recovery: Breaking the Cycle[02:03] – Nervous System Stabilization: Joyful & Restful Activities[03:48] – Breath Work, Meditation, and Finding What Fits[04:12] – Screen Time, Anxiety, and Sleep Tips[05:11] – Debunking Stretching Myths for Tight Muscles[06:46] – The Truth About Chronic Tightness vs. Stiffness[09:23] – Pain Avoidance: Can It Make Things Worse?[11:07] – Leaning Into Pain: Chronic and Acute Injury Recovery[15:17] – Free Mobility Guide & Injury Prevention[15:58] – Root Causes of Low Back Pain: Beyond the Gym[18:25] – Lifting Heavy: Function vs. Numbers[21:37] – Training Weaknesses: Why External Assessment Matters[23:28] – Nutrition Foundations for Healing[25:27] – Anti-Inflammatory Diets and Recovery[27:00] – Encouraging Rest for “Type A” Clients[29:10] – Active Rest and Mindset Strategies[29:33] – MRI Findings: What Does Imaging Really Mean?[34:10] – Dr. Girvalo’s Current Passion Projects, Moms & Runners[36:14] – Episode Wrap-Up & ResourcesFollow Dr. Samantha Girvalo:Instagram: @docsammoves https://www.instagram.com/docsammoves/Website: https://unleashedathletics.co/Episode Availability: Listen to this impactful conversation on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on the Nutrition and Life podcastConnect, 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/ Remember: The path to your dream life starts with one brave step, the leap is where the growth happens.

Welcome to the Nutrition and Life Podcast! In this inspiring episode, host Lisa Franz welcomes keynote speaker, entrepreneur, and entertainer David Hanscom for a deep dive into personal development, self-leadership, and taking bold steps toward your dream life.Together, they explore the inner workings of growth: why taking action matters more than waiting for perfection, how to break out of your comfort zone as an introvert, and the crucial role of mentorship and alignment in building a truly fulfilling path. With heartfelt personal stories, real-world strategies, and actionable advice, this episode is packed with everything you need to start moving from hesitation to purposeful progress!Sit back, relax, and get ready for a conversation full of practical wisdom, reflective encouragement, and steps for sustainable change. Let’s dive in!✨ Episode Timestamps:[00:00] – Introduction: Meet David Hanscom[00:16] – Key Takeaways for Listeners[00:54] – David Hanscom’s Journey: Sports, Radio, and Career Evolution[02:51] – Impact and Invisible Influence in Our Lives[05:25] – Pillars of Personal Development[07:29] – The Power of Mentorship (and Why Friends Aren't Always the Best Choice)[09:10] – Stepping Out of the Comfort Zone: Stories from the Stage[13:27] – Flow State, Preparation, and Building Confidence[17:24] – Creating Your Dream Life: Alignment, Action, and Consistency[21:28] – Social Media, Authenticity, and Finding Real Alignment[22:51] – Overcoming Perfectionism and Taking the Leap[24:41] – Growth Through Challenges and the Compound Effect[28:48] – Personal Development for Introverts: Boundaries and Practical Strategies[36:45] – Setting Intentions and Managing Overwhelm[39:13] – David Hanscom’s Work: Coaching, Speaking, and Embracing AI[41:18] – Final Thoughts and Connect FurtherConnect with Our Guest, David Hanscom:Instagram: @davidhanscomWebsite: https://davidhanscom.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/Remember: The path to your dream life starts with one brave step, the leap is where the growth happens.

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by longtime CrossFit box owner and fitness professional Dan Kachtik. With over 15 years at the helm of King William District CrossFit, Dan Kachtik brings a treasure trove of experience, passion, and wisdom about building fitness longevity, fostering community, and navigating the pitfalls and opportunities in CrossFit and strength training at any age.This episode is more than just a discussion about fitness, it’s a masterclass in consistency, intelligent training, the power of community, and challenging age-old (pun intended) beliefs about aging and exercise. Whether you’re a seasoned athlete, just starting your journey, or looking for inspiration to stay in the game for decades to come, this is an episode you don’t want to miss!So grab your headphones, settle in, and get ready for real talk, actionable takeaways, and the inspiring journey of making fitness a lifelong pursuit.Timestamps Overview[00:00] Welcome & Introduction toDan Kachtik[00:25] Why the Process IS the Goal—and Why That Matters[00:57] Rethinking Aging: “Don’t Take It Easy on Yourself!”[01:47] CrossFit’s Age Spectrum: Training from 16 to 80+[02:29] Favorite Clients & Community Loyalty Stories[03:19] Dan Kachtik’s Personal Fitness Journey[04:16] Discovering CrossFit in 2007[05:09] Opening King William District CrossFit (and Facing Challenges)[06:34] The “Why” Behind Variety in Training[08:21] How to Avoid Burnout and Train for the Long Game[11:23] Programming for All: Scaling, Culture, and Avoiding the “More Is Better” Trap[14:19] Consistency vs “Earning” Rest: Changing the Retirement Narrative[17:18] Combating Injury & Encouraging Smart Comebacks[19:22] Accountability, Community, and Making Consistency Fun[21:11] The Lifelong Impact of Fitness—Transformations & Testimonials[23:43] Breaking the Myths: Strength Gains in Your 80s & Beyond![25:51] The Power of Inclusion & Motivation Across Generations[27:27] CrossFit Programming: Cycles, Variety, and Avoiding Randomness[32:39] Setting Up for Success: Timing, Recovery, and Deloads[36:24] Importance of Mobility & Recovery—Longevity Essentials[39:19] Building a Culture that Champions Proper Movement[40:07] Wrap-Up: Closing Thoughts & Where to FindDan KachtikConnect with Dan Kachtik & King William District CrossFitWebsite: kingwilliamdistrictcrossfit.comInstagram: @kingwilliamdistrictcrossfitConnect, 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/See you in the next episode—keep moving, stay consistent, and always play the long game!

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.