Nutrition & Life

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!

Welcome to another practical, inspiring episode of the Nutrition and Life Podcast! Today, host Lisa Franz dives into vibrant conversation with Michelle Scarlett, gut-health specialist, functional medicine advocate, and host of the Body Freedom Podcast.
Michelle Scarlett shares her powerful story of moving from gym owner and fitness fanatic to champion of holistic wellness for women navigating their 40s, 50s, perimenopause, and beyond. The duo gets real about the hidden impact of “toxic load,” how symptoms like bloating and IBS signal when our lifestyle needs a reset, and why quick fixes never solve the root causes we face midlife.
You’ll get science-backed advice, hands-on tips for lowering toxic burden (without the overwhelm), and empowering new perspectives on metabolism, food freedom, and trusting your body again. Expect plenty of humor, myth-busting, and encouragement for lasting change, plus specific tools for better digestion, stress resilience, and more joyful living.
Timestamp Overview:
00:00 – Introduction & Michelle Scarlett’s Journey00:22 – Burnout, Doctors, and Discovering Functional Medicine03:07 – Normalizing the Menopause Conversation04:13 – “Toxic Load”: What It Is & Why It’s the Hidden Root06:48 – How to Lower Toxic Load: Food, Skincare, Plastics, and More08:29 – The Gut-Symptom Connection: IBS, Constipation, Diarrhea09:02 – Alcohol, Processed Food, and Smart Food Swaps11:24 – Constipation Relief: Water, Minerals, Timing & More14:09 – Motility, Fiber, & What Bloating Really Means16:38 – Fiber Fears: How to Find What Works for You18:37 – Food Sensitivities vs. Gut Dysfunction: The Real Story21:11 – What Your Tongue Says About Your Health25:03 – Metabolism Truths After 40: What Really Changes27:55 – Gut Healing First: The Foundation for Hormonal & Metabolic Health29:58 – Why Food Quality Beats Dieting for Midlife Women31:58 – Are You Underfueling? Two Menopause Profiles33:12 – The “Fear of Eating More” & Metabolic Adaptation Explained34:56 – Reverse Dieting & Why the Scale Isn’t Always Truthful37:22 – Why Support & Coaching Make the Difference39:29 – The Body Freedom Podcast & Where to Find Michelle Scarlett
Connect with Michelle Scarlett:
Instagram: @core_fit__ https://www.instagram.com/core_fit__
Website: https://michelescarlet.com/

Connect, Share & Subscribe: For more honest nutrition wisdom and motivating guest stories, subscribe to the Nutrition and Life Podcast on your favorite platform. Share your favorite insight on Instagram @nutritioncoachingandlife and tag us for a chance to be featured! Visit nutritioncoachingandlife.com for more resources and ways to connect.