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/