Nutrition & Life

• #262 Navigating Burnout and Balance: Small Steps Toward Sustainable Wellbeing with Adrianne Vangool

  Welcome to another inspiring episode of the Nutrition aned Life podcast! Today, we’re joined by the multitalented Adrianne Vangool, physiotherapist, yoga therapist, author, athlete, and wellness advocate. Together with host Lisa Franz, Adrianne dives deep into navigating life’s ever-changing seasons, building self-awareness, and finding the courage to listen to your own needs, even when it’s hard.In this heartfelt conversation, discover why starting small can be powerful, how to tune into your intuition, and why nervous system regulation is the foundation of resilience. Adrianne Vangool opens up about her journey from athlete to integrative practitioner, the lessons she’s drawn from the Canadian prairies, and practical strategies for blending physical and emotional wellbeing. Plus, Lisa pulls back the curtain on meditation, mindset shifts, and why compassion helps us thrive in a busy world.Take a breath, settle in, and prepare for a wealth of wisdom, practical takeaways, and gentle encouragement to embrace your own unique path.Timestamp Overview:[00:00] – Introduction and Welcome[00:18] – Getting Unstuck: Small Starts & Permission to Begin[01:16] – Adrianne Vangool’s Story: Four Seasons, Burnout, and the Power of “Seasons” in Life[03:27] – Embracing Life’s Shifts: Guilt, Balance & Changing Professions[05:52] – Tuning In: The Importance of Honest Motivation & Self-Listening in Health[07:21] – Mind-Body Connection: Embodiment, Discernment, and Redefining Self-Care[11:04] – Discipline, Compassion, and Masculine vs. Feminine Energy[15:39] – The Science and Power of Compassion (ft. Dr. Kristin Neff)[18:16] – Self-Care to We Care: Moving Beyond Bubble Baths & Facing the Truth[24:22] – Nervous System Regulation and Building Resilience[28:12] – Practical Tools: Breathwork, Meditation, and Observing Resistance[34:01] – Yoga Therapy: Blending Physio, Mindfulness, and Deep Healing[38:12] – Physical and Emotional Roots: The Mind-Body Connection in Recovery[41:39] – Where to Find Adrianne Vangool and Her BookFollow Adrianne Vangool:Website: https://vangoolwellness.com/Instagram: @adriannevangool https://www.instagram.com/adriannevangool/Her book, From Self Care to We Care, is available on Amazon https://www.amazon.com/Journey-Self-Care-We-Care-Science-Experience/dp/0228885469Episode Availability: Listen to this episode—and many more—on all major podcast platforms (Apple Podcasts, Spotify, Google Podcasts) and via 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/

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• #261 Hormones, Stress, and Mental Health with Dr. Hector Rodriguez

  Welcome to another empowering episode of the Nutrition and Life podcast! Today we’re joined by the inspiring Dr. Hector Rodriguez, psychiatrist, brain expert, and founder of the White Butterfly Clinic. Together with host Lisa Franz, Dr. Rodriguez dives into the dynamic relationship between hormone health, stress management, and mental wellness, offering practical tools and fresh perspectives for women navigating hormonal transitions, burnout, and neurodivergence.If you've ever wondered how your brain responds to hormonal changes, why stress affects your sleep and libido, or which nutrition and supplements can genuinely boost your wellbeing, this episode is a must-listen. Dr. Rodriguez shares actionable steps, personal stories, and expert guidance that are sure to help you feel more balanced and empowered, no matter where you are in your health journey.So grab your favorite drink, settle in, and prepare for an episode packed with helpful advice, relatable analogies, and the latest advancements in holistic brain health!Timestamp Overview:[00:00] – Warm Welcome & Introduction[00:22] – Why the Brain Controls Everything: Hormones, Emotions, and Health[01:45] – Dr. Rodriguez’s Journey from Fashion Photography to Psychiatry[03:43] – Whole Wellness: Integrating Hormone Health and Mental Health[04:10] – Stress, Hormones, and Menopause: Understanding Change in the Female Body[08:11] – The Power of Resilience: Reframing Stress & Embracing Change[13:07] – Stress, Burnout, and Why Doing Less Can Be Life-Changing[13:15] – Connecting Libido, Sex Drive, and Brain Chemistry[18:12] – Nutrition for the Brain: Carbs, Protein, Serotonin, and Dopamine[23:33] – Supplementation: Top Picks & Cautions from Dr. Rodriguez[28:00] – ADHD, Autism & Neurodivergence: Socialization and Executive Function[33:07] – Music, Movement, and Social Skills for Neurodivergent Adults[37:13] – Key Takeaways and Where to Find Dr. RodriguezFollow Dr. Hector Rodriguez:Instagram: @doctor_hector https://www.instagram.com/doctor_hector/Website: https://www.whitebutterflyclinic.com/Listen & Subscribe: Find the Lisa podcast on Apple Podcasts, Spotify, Google Podcasts, and all major platforms.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/

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• #260 Understanding REDs: Practical Nutrition for Athletes and Active People with Dane Baker

  Welcome back to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with expert sports dietitian Dane Baker for a deep dive into the world of protein, energy availability, and the crucial but often misunderstood topic of REDs (Relative Energy Deficiency in Sport). Whether you’re a high-performing athlete or simply someone passionate about optimizing your health and performance, this episode is packed with science-backed advice, actionable takeaways, and myth-busting insights, straight from a leader in the field.Learn about the real risks of under-fueling, why REDs matter for everyone (not just elite athletes), and the smartest approaches to protein intake for performance, physique, and longevity. Plus, get practical tips on recognizing signs of energy deficiency and discover how to fine-tune your nutrition for resilience, recovery, and real results.So grab your headphones and get ready for an episode that will change the way you approach nutrition and training, let’s jump in!Timestamp Overview:[00:00] – Introduction to Dane Baker and episode themes[00:49] – Dane Baker’s background in sports nutrition and research[03:07] – What is REDs? Evolution from Female Athlete Triad to REDs[06:22] – Who is at risk for REDs? Symptoms and clinical presentation[10:14] – Assessing and tracking energy intake: Tools, wearables, and challenges[14:16] – Periodizing nutrition for performance & practical application[18:20] – The “grey zone” of chronic slight under-fueling and metabolic adaptation[20:03] – Osteoporosis, DEXA scans, and the importance of early intervention[21:33] – Let’s talk protein: quantity, distribution, quality, and the latest research[26:19] – Older athletes, menopausal clients, and optimal protein strategies[29:03] – Plant-based proteins vs animal-based proteins & insights on collagen[34:05] – The 4 Rs of Nutrition: Regenerate, Rehydrate, Refuel, Rest[37:40] – Hydration, electrolytes, and navigating nutrition misinformation[41:11] – Where to start if you suspect you’re under-fueling: First actionable steps[42:35] – Wrapping up and further resourcesFollow Dane Baker:Website: https://www.axissportsmedicine.co.nz/our-team/dane-bakerEpisode Availability: Listen to this insightful conversation with Dane Baker on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and on our website.Connect with Us:

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• #259 Building Healthy Coping Mechanisms: Amanda Beckwith on Emotional Eating and Food Mindset

  Welcome back to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Amanda Beckwith, therapist and mindset expert, to unlock the transformative principles behind sustainable weight loss, overcoming mindset barriers, and coping mechanisms that sabotage progress. Amanda's deeply personal journey, from childhood struggles with nutrition to losing and maintaining over 100 pounds, brings rare authenticity and expertise to our discussion.If you’ve felt alone in your health journey, or found it difficult to break free from negative cycles, this episode will show you that lasting transformation requires more than a meal plan, it’s about changing your mind, your habits, and your identity. Timestamp Overview:[00:00] - Welcome & Introduction[00:14] - Amanda’s #1 Message for Listeners: You Are Not Alone[01:30] - Amanda’s Weight Loss Story: Childhood Habits, Identity Crisis, and Coping Mechanisms[03:42] - Rock Bottom & Starting Over: Health Concerns and Early Mistakes[05:25] - False Expectations and the Reality of Major Weight Loss[06:27] - Healing, Coaching, and Learning the Missing Pieces to Success[07:54] - Why Mindset Matters More Than Any Plan[10:14] - Strategies for Trusting a Coach and Facing Change[13:07] - Evidence, Positive Reinforcement, & Making Change Stick[15:28] - The Willingness Factor: Want vs. Willingness to Change[16:44] - Discomfort, Practicing New Habits, and Sustainable Success[19:39] - Identity Shifts and Leaving the Past Behind[21:26] - Social Pressures, Fitting In, and Bravery in Change[22:08] - Combating Emotional Eating: Harm Reduction & Self-Awareness[23:57] - Cognitive Behavioral Therapy: Thoughts, Behaviors, and Managing Triggers[24:33] - Harm Reduction & Setting Roadblocks in Eating Habits[25:33] - Why Facing Consequences and Stepping on the Scale Matters[27:13] - Guilt vs. Accountability: Separating Actions from Self-Worth[28:08] - Cheat Meals vs. Free Meals: The Value of Moderation[30:04] - Extremes vs. Moderation: Building a Sustainable Relationship with Food[32:20] - Addressing Overtraining & Nutrition Extremes with Clients[36:19] - Customized Coaching: Assessing Client Readiness & Root Issues[39:09] - The Childhood Connection: Food Scarcity, Body Image, & Binge Eating[41:39] - The Art of Coaching: Guiding Self-Discovery[42:24] - Final Reflections & AppreciationFollow Amanda Beckwith:Instagram: @amandatzivia https://www.instagram.com/amandatzivia/Tiktok: @amandatziviaEpisode Availability: Listen to this powerful episode with Amanda Beckwith on all major podcast platforms (Apple Podcasts, Spotify, Google Podcasts), or visit our website for more episodes and resources.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/

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• #258 Transforming Failure into Growth: Key Lessons from Clifton Pope

  Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, Lisa sits down with Clifton Pope, transformation specialist and creator of Health Fitness Wealth Business, for a deep dive into the power of consistency, cultivating a sense of urgency in personal growth, and the true meaning behind “wealth without work.” Clifton’s remarkable journey—from overcoming childhood health obstacles to shaping his unique business and writing multiple books—will motivate anyone striving to improve physically, mentally, emotionally, and spiritually.Tune in for practical strategies, heartfelt stories, and actionable advice on how to stay consistent, set powerful “whys,” learn from your setbacks, and create generational health—starting today. Whether you’re struggling with maintaining healthy habits or looking for next-level self-improvement, this episode delivers motivation and clarity straight from Clifton’s playbook.So grab your headphones, get ready to be uplifted, and let’s get started!Timestamp Overview:[00:00] – Welcome & Introduction[00:39] – Clifton’s Philosophy: Growth Through Challenges[01:16] – Clifton’s Background Story and Life Lessons[05:35] – Career Path, Health Adversity & Lessons from Each Job[10:10] – Transition: Pharmacy Tech to Health Coaching[13:21] – Clifton’s Approach to Consistency and Discipline[18:15] – Book Deep Dive: “Consistency with a Sense of Urgency”[23:18] – Practical Tips for Staying Consistent[29:50] – Strategies for Consistency When Life Happens[32:05] – What’s Wealth Without Work? Backstory & Meaning[35:15] – Taking Ownership & Overcoming Limiting Health Beliefs[39:34] – Current Projects & How to Connect with Clifton[44:53] – Final Thoughts & Wrap-UpFollow Clifton Pope:Instagram: @c.pope44Facebook: https://www.facebook.com/clifton.pope.5Episode Availability: Listen to this episode with Clifton Pope and Lisa Franz on Apple Podcasts, Spotify, Google Podcasts, and YouTube. Full transcripts, show notes, and helpful resources are available 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/

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