Nutrition & Life

Welcome to a deeply insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Lorie Pollock and Rikki Opazo for an eye-opening conversation about omega-3 fatty acids, why they matter, how to know if you’re deficient, and the real-world impact of quality supplementation.
You’ll hear Lorie’s personal story of transformation, including how omega-3s improved her sleep and well-being, and coach Rikki’s expert explanation of what omega-3s actually do in the body, the importance of balance with omega-6s, best testing practices, and how to choose effective, research-backed products. Get ready for actionable strategies, surprising science, and down-to-earth advice that will help you take charge of your health—even if you’re far from the ocean!
Tune in for practical tips, relatable experiences, and everything you need to know about getting the most from omega-3s for your energy, brain, and longevity.
Timestamp Overview:
[00:00] - Welcome & Episode Overview
[00:21] - Lorie’s Journey: Omega-3s, Family, and Perimenopause
[00:48] - What Are Omega-3s? Essential Fats & Top Food Sources
[02:02] - Signs & Symptoms of Omega-3 Deficiency
[02:52] - Mood, Stress, Inflammation & Cognitive Effects
[03:33] - Why Blood Testing Matters (and How to Do It)
[04:46] - Lorie’s Real Results: Sleep, Night Sweats, and Well-being
[06:00] - At-Home Testing & Interpreting Results
[06:57] - Interpreting Your Omega-6:3 Ratio Explained
[08:19] - The Big Picture: Balancing Omegas for Health
[09:04] - Food vs. Supplements: What Actually Works?
[10:10] - Omega-3s, Inflammation, Recovery, and Muscle Atrophy [
11:13] - Why Clean Eating Isn’t Always Enough
[12:06] - Choosing a Supplement: EPA, DHA & Quality Markers
[12:45] - What Makes “Balance Oil” Different?
[14:49] - How and When to Take Omega-3s
[16:01] - Taste, Texture, and Making Oils Palatable
[18:22] - How Much Do You Really Need? Individual Dosage & Microdosing
[19:15] - Retesting and Tracking Progress
[20:28] - What the Test Measures: Beyond Ratios
[21:40] - Adjusting and Optimizing Dose
[22:56] - Product Info: Balance Oil, Premium Options, and Other Tests
[23:56] - Final Recommendations & Listener Takeaways

Connect with Lorie and Rikki:
Lorie Pollock Instagram: @lorie_pollock12 https://www.instagram.com/lorie_pollock12/
Lorie's Website: https://www.zinzino.com/2020907466/gb/en-gb
Rikki Opazo Instagram: @rikki_totalbodywellness
Rikki's Website: www.rikkiopazocoaching.com

Connect, Share & Subscribe: Love the Nutrition and Life podcast? Subscribe for more nutrition wisdom and inspiring stories!
Follow Lisa on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for resources, news, and more expert guests. Share your favorite takeaway on Instagram—tag us or DM your thoughts and questions!
Supporting your brain, energy, sleep, and resilience may be as simple as optimizing your omega-3s—start today!

Welcome to another insightful episode of the Nutrition and Life Podcast! Today, host Lisa Franz dives deep into the often-overlooked world of pelvic health with special guest Kristin Parise, a seasoned physiotherapist and clinic owner who brings both professional expertise and lived experience to the conversation.
Kristin Parise shares her personal journey through pelvic floor challenges, including prolapse, incontinence, and pain, while dispelling myths about pelvic health, especially for active women and athletes. Together, they bust the “just do more Kegels” myth, explain why tension (not only weakness) is a common issue, and offer practical strategies for relaxation, pain relief, and enhanced pleasure. You’ll also learn about pelvic floor concerns for men, children, and how both prevention and healing can be a fun, empowering process.
If you’ve ever had questions about leaking when you laugh, gym mishaps, sexual pain, men's pelvic issues, or how to support your child’s pelvic health, you’ll find actionable tips and compassionate advice in this episode.
Timestamp Overview:
[00:00] - Welcome & Introductions
[00:33] - Kristin Parise’s Story: From Physio to Pelvic Health Advocate
\[03:22] - Pelvic Floor 101: What It Is & Why It Matters
[06:56] - Fitness, Athletes & Pelvic Tension: Common Problems
[09:00] - Real-World Example: Pelvic Floor Failure in Competition
[10:50] - Why “More Kegels” Isn’t Always the Answer
[12:41] - How Kristin Parise Assesses & Addresses Tension
[14:18] - Tools for Relaxation: Breathwork, Movement & Behavioral Tweaks
[17:23] - How to Breathe When Lifting (Exhale With Effort!)
[19:25] - The Science of Breath, The “Piston” Effect, and Lifting
[20:10] - Sexual Health: Pelvic Floor, Pleasure & the Power of Orgasms
[22:08] - New Research: Orgasms, Endorphins, and Pelvic Health
[25:31] - Strategies for Easing Sexual Pain & Anxiety
[27:33] - Male Pelvic Health: What to Watch For
[29:01] - Signs of Pelvic Dysfunction in Men: Frequency, Flow, Pain, ED
[32:03] - Kids & Pelvic Floor: Constipation, Bedwetting, and Healthy Habits
[34:00] - Spotting and Preventing Issues in Children
[36:44] - Takeaways: For Women, Men, Athletes, and Parents
[37:46] - Where to Find Kristin Parisi Online and In Person

Where to Connect with Kristin Parisi:
Instagram (Personal): @kristinparise
Website: blueberrytherapy.ca
Connect, Share & Subscribe: Hungry for more expert conversations and health empowerment? Subscribe to the podcast, follow us on Instagram, and visit Lisa Franz’s site at nutritioncoachingandlife.com for updates, resources, and inspiring news. Share your key takeaway from this episode and tag us—we love hearing from you!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Amber Romaniuk, Certified Emotional Eating, Digestive, and Hormone Expert, and host of the No Sugarcoating Podcast. Amber’s honest, vulnerable storytelling and practical expertise have helped thousands worldwide break cycles of emotional eating and reclaim peace with food and self-worth.
Amber shares her journey from childhood bullying and family challenges to self-healing, and explains why emotional and binge eating are more common and complex than you may realize. You’ll get actionable tools for building self-awareness, managing triggers, balancing hormones, and rewiring habits. If you’re ready for compassionate guidance and practical strategies, this episode is for you!
Timestamp Overview:
[00:00] - Welcome & Amber’s Story
[02:00] - Childhood, Self-Worth, and Body Image
[03:00] - Diets, Restriction, and First Binges
[05:00] - Low Points & Turning Points
[09:30] - How Amber Healed Herself
[12:00] - Triggers, Emotional Awareness & Self-Care
[14:40] - Coaching Clients: Hormones, Patterns & Boundaries
[19:30] - Hormones, Menopause, and Food Cravings
[20:00] - Neurotransmitters & Mood
[25:00] - Protein, Fiber, and Nutrition Tips
[28:00] - Plant-Based Challenges & Micronutrients
[30:00] - The Power of Pausing & Pattern Interrupts
[33:50] - Free Resources & Where to Find Amber
[34:20] - Amber’s Podcast & Closing

Key Discussion Points:
Amber’s journey: childhood trauma, restriction, bingeing, and self-worth
Emotional and binge eating: triggers, hormones, environment
Building self-awareness and your personal healing toolbox
Why hormones and neurotransmitters matter for cravings
Practical tips: nutrition, self-care, pausing urges, and breaking patterns
Who emotional eating affects—and why there’s hope for everyone
Connect with Amber Romaniuk:
Instagram: @amberromaniuk
Website: www.amberapproved.ca
Subscribe for more insightful conversations and tag @nutritioncoachingandlife and @amberromaniuk with your takeaways! Website: nutritioncoachingandlife.com

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!