Welcome back to another empowering episode of the Nutrition and Life Podcast! In today’s conversation, host Lisa Franz welcomes the insightful Dr. Deb Butler, chiropractor turned life coach, nutritionist, and creator of the Thinner Peace Process, to dive deep into the mind-body connection, mindful eating, menopause, and building a peaceful relationship with food and self.

How do our mindsets around food evolve over time, and why do so many people find themselves stuck in emotional eating cycles, especially during life transitions like menopause? Dr. Deb Butler shares her personal journey from 35 years in chiropractic care to coaching women through the transformation that comes with age, and illustrates practical ways to reconnect with your body, create sustainable habits, and thrive in your 50s and beyond.

Get ready for heartfelt stories, actionable advice, and mindset shifts for anyone ready to embrace meaningful change and inner peace, without dieting, restriction, or guilt.

Sit back, relax, and let’s unpack the episode!

Timestamp Overview:

• [00:00] – Introduction toDr. Deb Butler
• [00:46] – Deb’s Journey: From Chiropractic to Life Coaching
• [02:07] – Navigating Menopause & Mindset Shifts
• [04:12] – Menopause: Brain Restructuring and Identity Change
• [06:18] – Why We Don’t Do What We “Should” Do
• [08:57] – Putting the Play Back in Exercise & Joyful Living
• [13:13] – Mindful Eating: The Hunger Scale Method
• [19:44] – How to Handle Emotional Eating
• [23:22] – Wisdom and Mind-Body Connection in Your 50s
• [25:05] – Modern Food Environment & Hunger Cues
• [27:03] – Thinner Peace Process Explained
• [30:52] – Mindfulness, Joy Eating & Making Peace with Food
• [33:13] – Coaching vs. Dieting: The Difference
• [39:13] – Aging Well: Food as Medicine
• [41:01] – Wrapping Up & Resources

Follow Dr. Deb Butler:

• Podcast: Thinner Peace Podcast – https://drdebbutler.com/podcast/
• Instagram: https://www.instagram.com/drdebbutler/
• Website: https://drdebbutler.com/

Episode Availability: This episode is available now on all major podcast platforms: 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/

We’ll see you next time for another honest, empowering discussion on thriving in every season of life!

Welcome back to another episode of the Nutrition and Life podcast! In today’s enlightening conversation, Lisa Franz welcomes strength coach, yoga teacher, and golf fitness specialist Kristy Link. Whether you’re a dedicated weightlifter curious about branching into new sports, a lifelong golfer wanting to optimize performance, or simply interested in how mobility and strength impact longevity, this episode is packed with value.

Listen in as Kristy Link shares her inspiring journey from yoga instruction and CrossFit gym ownership to specializing in golf fitness. The discussion dives deep into why golfers, yes even amateurs, need resistance training, how rotational movement benefits everyone, preventing common golf injuries, and practical ways to integrate yoga, strength, and golf into a balanced routine.

You’ll also get expert tips on starting golf, fueling for long days on the course, and advice for building lifelong wellness, regardless of age or experience.

So grab your headphones, get comfortable, and let’s tee off on a thoughtful, practical episode that will help you move, feel, and live better!

Timestamp Overview:

• [00:00] - Introduction & Welcome to Kristy Link
• [00:32] - Why Golf Needs Strength and Mobility Training
• [01:22] - Kristy’s Journey: Yoga, CrossFit, and Golf Fitness
• [04:16] - How Golf Benefits Anyone (Even Non-Golfers)
• [05:35] - Why Weightlifters Should Try Golf
• [08:33] - Rotation: The Missing Movement Pattern
• [14:09] - Preventing Golf Injuries & Unilateral Strength
• [20:21] - Mobility, Flexibility, and Yoga for Golfers
• [25:14] - How to Structure a Week of Golf, Strength, and Yoga
• [28:40] - Simple Nutrition and Hydration Tips for Golfers
• [31:41] - How to Start Golfing & Final Words

Follow Kristy Link:

• Instagram: @kristy_link https://www.instagram.com/kristy_link/
• Website: https://kristylink.com/

Episode Availability: You can enjoy this episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or by visiting nutritioncoachingandlife.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/

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Sarah Louie, doctor of physical therapy, run coach, and women’s hip health specialist—who shares her expertise straight from experience and clinical practice. This episode is a must-listen for every woman who’s ever doubted her ability to run past 30, battled hip pain, or wanted actionable advice on longevity, injury prevention, and optimizing quality of life through running.

Join Lisa Franz and Sarah Louie for an insightful, myth-busting conversation touching on hormonal transitions, the mental health benefits of running, hip labral tears, and what truly works for women in their 30s, 40s, and 50s. Expect practical guidance, real-life stories, and plenty of encouragement to fuel your running journey and maintain a vibrant lifestyle—no matter your age or starting point!

Sit back and enjoy expert strategies, personal stories, and innovative frameworks designed to help you run pain-free and with confidence, all while staying true to your individual needs and aspirations.

Timestamp Overview:

• [00:00] – Introduction: Welcome and overview of today’s topics
• [00:30] – Breaking running myths for women 30+
• [01:40] – Sarah Louie’s background in PT and running
• [02:25] – Experiencing and treating hip pain
• [04:34] – What is a labral tear? Anatomy and causes explained
• [08:05] – Navigating hip injuries: Sarah Louie’s process
• [12:39] – Preventing re-injury and smart training post-rehab
• [16:13] – Inside the Empower Hip program and run coaching for all levels
• [18:37] – Must-do hip exercises for runners
• [22:41] – The great running shoe debate: minimalist vs. cushioned
• [25:19] – Anatomy, biomechanics & injury risk
• [27:45] – The rise of hybrid training (e.g. Hyrox) and running trends
• [30:58] – Strength training for women, menopause, and quality of life
• [34:19] – Why balance, enjoyment, and individualization matter most
• [36:39] – Episode wrap-up and how to connect with Sarah Louie

Follow Sarah Louie:

• Instagram: https://www.instagram.com/thehipdocsarah/
• Website: empowerhip.com (check for programs 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/

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 David

Connect with David Bederman:

• Instagram: @davidbederman
• Website & Personality Code Course: www.personalitycode.com

Episode 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 Resources

Connect with Amanda Thebe:

• Instagram: @amanda.thebe
• Website: 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 gratitude

Follow 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=hl

Episode 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 & Resources

Follow 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 podcast

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.

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 Further

Connect with Our Guest, David Hanscom:

• Instagram: @davidhanscom
• Website: 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.