Nutrition & Life

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz dives deep into the art and science of transformation with special guest David Bederman, creator of The Personality Code. If you’ve ever struggled with staying consistent, overcoming self-sabotage, or just want to enjoy a happier, more fulfilling life, this conversation is for you.David Bederman shares actionable strategies on breaking out of internal conflict, embracing dynamic perfection, and navigating relationships with deeper awareness. He opens up about his own journey, from sailing the Gulf Islands while seeking happiness to blending ancient Kabbalah wisdom with modern personal development tools. Whether your goals are physical, emotional, or relational, this episode is packed with breakthrough perspectives to help you upgrade your habits and live more aligned with your true self.So grab your favorite drink, get comfortable, and let’s explore the blueprint for fulfillment, consistency, and self-love!Timestamp Overview:[00:00] – Introduction to David Bederman & show kickoff[00:33] – What listeners will gain from this episode[01:03] – David’s background and creation of The Personality Code[02:19] – Teachers, mentors, and discovering ancient success wisdom[04:34] – Consistency, internal conflict, and accepting yourself[07:21] – Positive and negative motivation in habit change[08:54] – The root of self-sabotage and the importance of self-love[11:12] – Conflicting desires and black and white thinking[12:00] – Rethinking “failure” and “success”[14:09] – Embracing dynamic perfection vs. static perfection[17:39] – The Surfer’s Mentality and manifesting your life[20:46] – Integrating The Personality Code into transformation[25:29] – Recognizing patterns, strengths, and breaking autopilot[26:36] – Duality of the mind: Observing your thoughts[32:15] – Relationships: Triggers, growth, and personal accountability[39:10] – Practical tips: Self-acceptance, gentle growth, and embracing your journey[42:34] – Making the right decisions and releasing regret[43:33] – Show wrap-up and how to connect with DavidConnect with David Bederman:Instagram: @davidbedermanWebsite & Personality Code Course: www.personalitycode.comEpisode Availability: Catch this episode (and the full Nutrition and Life podcast archive) on all major platforms including Apple Podcasts, Spotify, Google Podcasts, and directly 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/Thanks for tuning in, and remember: your imperfections are your superpowers. See you next episode!

Welcome back to an empowering episode of the Nutrition and Life podcast! Today, Lisa Franz dives into the vital and often misunderstood topic of menopause with acclaimed author, fitness professional, and women’s health advocate Amanda Thebe. Prepare for a raw, real, and scientifically-grounded discussion covering everything from early symptoms and lifestyle strategies to managing relationships and debunking trends in menopause advice.Lisa Franz and Amanda Thebe unpack the emotional, physical, and social realities of menopause, from the confusing onset of perimenopausal symptoms to the nuances of exercise recommendations for women over 35. Whether you’re heading into menopause, supporting a loved one, or simply want to understand this essential life stage, you’ll find practical tips, myth-busting insights, and heartfelt encouragement.So grab your favorite beverage, settle in, and get ready for an episode that will leave you feeling informed, inspired, and empowered to embrace this pivotal chapter!Timestamp Overview:[00:00] – Introduction & Amanda’s Background[00:26] – Main Goals: Empowerment and Education[01:04] – Amanda’s Journey: Fitness, Health, & Perimenopause Discovery[02:52] – Navigating the Medical System and Finding Answers[04:35] – Early Adopter of the Menopause Conversation[04:57] – Social Media, Fear, & The Menopause Narrative[08:22] – Early Perimenopausal Symptoms & Confusion[09:00] – Hormonal Changes Explained[10:37] – Symptoms: Emotional & Physical Impact[13:02] – Genitourinary Syndrome & Pelvic Health[14:41] – Mindset: “You’re Not Broken!”[17:13] – Life Changes, Mindset Shifts & Accepting Yourself[19:40] – Practical Strategies: Menopocalypse Book[21:02] – Exercise, Sleep, Stress, Nutrition, & Resilience[24:26] – Busting Fitness Myths & Finding Joy[26:42] – Barriers, Individualization, & Research Nuances[29:35] – Autoregulation & Daily Wins[30:40] – Brain Changes, Mental Health, & Partner Support[32:40] – How Men & Families Can Be Allies[35:15] – Changing Generational Conversations[37:08] – Communication, Connection, & Intimacy[39:05] – Lifestyle Changes, Alcohol, & Partnership[39:21] – Wrapping Up, Key Takeaways, & Amanda’s ResourcesConnect with Amanda Thebe:Instagram: @amanda.thebeWebsite: https://amandathebe.com/If you found this episode helpful, please subscribe, share, and leave a rating or review! Your support allows us to keep bringing empowering, insightful conversations to help you thrive through every stage of life.Join us next week for more wisdom, growth, and inspiration on the Lisa podcast!

Welcome back to another thought-provoking episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by the brilliant Shelly Prosko: physiotherapist, yoga therapist, educator, and co-editor of the pioneering book "Yoga and Science in Pain Care." If you've ever wondered how self-compassion, physiotherapy, and yoga can come together to reshape pain care, promote healing, and transform your relationship with yourself, this episode is your invitation to dig deeper.Lisa Franz and Shelly Prosko dive into the importance, and the science, of self-compassion, habit change, and awareness practices. Learn how these tools can support everything from chronic pain to day-to-day well-being, and discover practical tips for integrating these principles into nutrition, lifestyle, and rehabilitation goals.From acknowledging our shared humanity to actionable advice you can use today, this episode is full of wisdom and heart. Settle in and be inspired by strategies that help you make kinder, more effective choices for your health and happiness!Timestamp Overview:[00:00] - Introduction: Meet Shelly Prosko[00:26] - What is Shelly passionate about sharing today?[01:10] - Shelly’s background: Yoga, physiotherapy, and her journey[05:06] - The inspiration behind "Yoga and Science in Pain Care"[10:11] - Blending yoga, science, and pain care—why it matters[11:01] - What is self-compassion? Practical and research-based definitions[15:29] - The three ingredients of self-compassion & real-life applications[22:16] - Self-compassion, habits, and sustainable change[28:15] - Pushing the edge vs. embracing rest: finding your balance[34:21] - Debunking self-care myths & the value of genuine self-kindness[39:32] - Letter writing and voice notes as self-compassion practices[43:11] - Shelly’s pelvic health and yoga research[44:03] - Wrapping up: takeaways and gratitudeFollow Shelly Prosko:Website: https://www.physioyoga.ca/Instagram: Instagram: @proskoyoga https://www.instagram.com/proskoyoga/Facebook: Facebook: Prosko Physio Yoga Therapy - https://www.facebook.com/physioyogatherapy?ref=hlEpisode Availability: Catch this insightful conversation with Shelly Prosko on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and right here on our channel.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.

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.