Nutrition & Life

<p>Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by longtime CrossFit box owner and fitness professional Dan Kachtik. With over 15 years at the helm of King William District CrossFit, Dan Kachtik brings a treasure trove of experience, passion, and wisdom about building fitness longevity, fostering community, and navigating the pitfalls and opportunities in CrossFit and strength training at any age.</p><p>This episode is more than just a discussion about fitness, it’s a masterclass in consistency, intelligent training, the power of community, and challenging age-old (pun intended) beliefs about aging and exercise. Whether you’re a seasoned athlete, just starting your journey, or looking for inspiration to stay in the game for decades to come, this is an episode you don’t want to miss!</p><p>So grab your headphones, settle in, and get ready for real talk, actionable takeaways, and the inspiring journey of making fitness a lifelong pursuit.</p><p><strong>Timestamps Overview</strong></p><ul><li>[00:00] Welcome &amp; Introduction toDan Kachtik</li><li>[00:25] Why the Process IS the Goal—and Why That Matters</li><li>[00:57] Rethinking Aging: “Don’t Take It Easy on Yourself!”</li><li>[01:47] CrossFit’s Age Spectrum: Training from 16 to 80+</li><li>[02:29] Favorite Clients &amp; Community Loyalty Stories</li><li>[03:19] Dan Kachtik’s Personal Fitness Journey</li><li>[04:16] Discovering CrossFit in 2007</li><li>[05:09] Opening King William District CrossFit (and Facing Challenges)</li><li>[06:34] The “Why” Behind Variety in Training</li><li>[08:21] How to Avoid Burnout and Train for the Long Game</li><li>[11:23] Programming for All: Scaling, Culture, and Avoiding the “More Is Better” Trap</li><li>[14:19] Consistency vs “Earning” Rest: Changing the Retirement Narrative</li><li>[17:18] Combating Injury &amp; Encouraging Smart Comebacks</li><li>[19:22] Accountability, Community, and Making Consistency Fun</li><li>[21:11] The Lifelong Impact of Fitness—Transformations &amp; Testimonials</li><li>[23:43] Breaking the Myths: Strength Gains in Your 80s &amp; Beyond!</li><li>[25:51] The Power of Inclusion &amp; Motivation Across Generations</li><li>[27:27] CrossFit Programming: Cycles, Variety, and Avoiding Randomness</li><li>[32:39] Setting Up for Success: Timing, Recovery, and Deloads</li><li>[36:24] Importance of Mobility &amp; Recovery—Longevity Essentials</li><li>[39:19] Building a Culture that Champions Proper Movement</li><li>[40:07] Wrap-Up: Closing Thoughts &amp; Where to FindDan Kachtik</li></ul><p></p><p><strong>Connect with </strong>Dan Kachtik<strong> &amp; King William District CrossFit</strong></p><ul><li><strong>Website:</strong> <a target="_blank" rel="noopener noreferrer nofollow" href="http://kingwilliamdistrictcrossfit.com">kingwilliamdistrictcrossfit.com</a></li><li><strong>Instagram:</strong> <a target="_blank" rel="noopener noreferrer" href="https://www.instagram.com/kingwilliamdistrictcrossfit/">@kingwilliamdistrictcrossfit</a></li></ul><p><strong>Connect, Share &amp; Subscribe: </strong>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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://nutritioncoachingandlife.com/">https://nutritioncoachingandlife.com/</a></p><p>See you in the next episode—keep moving, stay consistent, and always play the long game!</p>

<p>Welcome back to the Nutrition and Life podcast for another inspiring and real conversation! In today's episode, Lisa Franz welcomes back repeat guest Aram Grigorian. As the mastermind behind the Real Coaches Summit, Aram Grigorian is well known for his fresh and practical take on fitness, coaching, and building real community in the industry. Together, they dive into what motivates great coaches, the challenges of maintaining boundaries, the value of functional movement, and the critical importance of self-care and autonomy.</p><p>Whether you're a coach seeking inspiration or anyone on a health journey looking to cut through the noise, this episode is packed with honest, actionable advice, personal anecdotes, and the mindset shifts needed to invest in yourself, body, mind, and community. Get ready for laughs, real talk, and insights you’ll want to replay!</p><p>✨ <strong>Tune in and get ready to elevate your approach to health, movement, and self-care ... let’s dive in!</strong></p><p>🕒 Timestamp Overview</p><ul><li><strong>[00:00]</strong> – Introduction and catching up withAram Grigorian</li><li><strong>[00:40]</strong> – The origin and motivation behind the Real Coaches Summit</li><li><strong>[03:53]</strong> – Highlights and lessons from this year’s Summit</li><li><strong>[06:53]</strong> – Speaker selection and embracing “in-the-trenches” expert voices</li><li><strong>[07:45]</strong> – Responsiveness: Setting boundaries and expectations as a coach</li><li><strong>[12:12]</strong> – The power of curiosity: Using tough client moments as learning opportunities</li><li><strong>[12:43]</strong> – Why adults should be explosive: Movement patterns we lose and how to get them back</li><li><strong>[16:19]</strong> – Autonomy through education—preparing clients for real-world flexibility</li><li><strong>[20:21]</strong> – Body composition vs. training: Why it’s “not about the fat loss workout”</li><li><strong>[24:45]</strong> – The case for jumping, bounding, and skipping (and overcoming “I’m too old” mindset)</li><li><strong>[28:50]</strong> – Gradual transitions: How to avoid all-or-nothing thinking and injury</li><li><strong>[33:24]</strong> – The impact of saying no: Boundaries, people-pleasing, and protecting your energy</li><li><strong>[41:44]</strong> – Final takeaways: Owning your choices, living with intention, and valuing your time</li></ul><p><strong>Connect with Aram Grigorian</strong></p><ul><li><strong>Follow Aram Grigorian:</strong><ul><li>Instagram: <a target="_blank" rel="noopener noreferrer" href="https://www.instagram.com/4weeks2thebeach/">@4weeks2thebeach</a></li><li>Website: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.4weeks2thebeach.com/">https://www.4weeks2thebeach.com/</a></li></ul></li></ul><p><strong>Connect, Share &amp; Subscribe</strong>: 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://nutritioncoachingandlife.com/">https://nutritioncoachingandlife.com/</a></p><p><strong>and don’t forget: Real change starts with real talk, and the power to transform is in your hands. See you next time on the Nutrition and Life Podcast!</strong></p>

<p>Welcome back to another illuminating episode of the Nutrition and Life podcast! Today’s guest is the forward-thinking Dr. Aleksandra Gajer, whose career as an emergency physician evolved into a holistic, health-optimizing practice focused on using the most cutting-edge tools available. With host Lisa Franz, this episode dives deep into emerging therapies for everything from chronic pain and poor sleep to hormone optimization, peptides, and the critical role of lifestyle.</p><p>You’ll discover how it’s truly possible to upgrade your health at the cellular level, why body composition is about far more than looks, and how mental, emotional, and physical health are intertwined. Whether you’re curious about peptide therapy, struggling to build muscle after 40, or wondering what you can do about sleep and anxiety in perimenopause, Dr. Aleksandra Gajer shares practical, holistic guidance, real patient stories, and essential safety information.</p><p>Brew your favorite cup of tea and get ready for an episode packed with actionable tips, evidence-based advice, and genuine discussion on living vibrantly at any age!</p><p><strong>Timestamps &amp; Topics:</strong></p><ul><li>[00:00] – Welcome &amp; Introduction</li><li>[00:21] – Why Health Optimization Is Possible Now</li><li>[01:41] – Dr. Gajer's Medical Journey &amp; Shift to Holistic Practice</li><li>[05:14] – What Are Peptides? The Basics Explained</li><li>[07:27] – The Many Benefits of Peptides: Metabolic Health, Inflammation, Cognition</li><li>[10:25] – Addressing Pain, Injury, and Inflammation After 40</li><li>[12:01] – BPC-157 and Recovery: Staying Active at Any Age</li><li>[15:17] – Peptides for Muscle Building &amp; Hormone Balance</li><li>[17:24] – Growth Hormone Peptides (Semorelin, Tessamorelin) for Fat Loss &amp; Muscle</li><li>[20:05] – Protein Intake, Nutrition, and the Mental Health Connection</li><li>[26:54] – Sleep, Anxiety, and Hormones in Perimenopause &amp; Menopause</li><li>[28:33] – Peptides for Sleep (Pinealon) &amp; Anxiety (Selank)</li><li>[33:15] – Skin Health &amp; Regeneration: Top Peptides &amp; Treatments</li><li>[36:03] – Peptide Safety &amp; Working with Qualified Providers</li><li>[36:25] – Telemedicine Options and Nationwide Patient Care</li><li>[37:12] – Wrap-Up &amp; Ways to Connect</li></ul><p></p><p><strong>Follow Dr. Aleksandra Gajer:</strong></p><ul><li>Instagram: @thegajerpractice <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.instagram.com/thegajerpractice/">https://www.instagram.com/thegajerpractice/</a></li><li>Website (The Gaia Practice): <a target="_blank" rel="noopener noreferrer nofollow" href="https://thegajerpractice.com/">https://thegajerpractice.com/</a></li></ul><p><strong>Episode Availability:</strong> Listen now on all major platforms: Apple Podcasts, Spotify, Google Podcasts, and <a target="_blank" rel="noopener noreferrer" href="https://www.nutritioncoachingandlife.com/podcast">Nutrition Coaching &amp; Life website</a>.</p><p><strong>Connect, Share &amp; Subscribe:</strong> 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://nutritioncoachingandlife.com/">https://nutritioncoachingandlife.com/</a> </p><p>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.</p>

<p>Welcome back to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, Lisa Franz welcomes the knowledgeable Christine D'Angelo, wife, mother of three, functional nutritional therapy practitioner, and seasoned fitness coach. Christine shares her journey from battling debilitating migraines to discovering a passion for fitness and nutrition, helping hundreds of busy women (especially moms and those navigating menopause) thrive through evidence-based, practical strategies.</p><p>This episode is packed with actionable advice on embracing consistency, breaking free from all-or-nothing thinking, making macro tracking approachable, managing stress, and truly prioritizing your health, no matter your life stage. Whether you’re a mom, a professional, or simply striving for sustainable wellness, this episode has golden insights for you!</p><p>So, grab a cup of coffee, get comfy, and dive into a heartfelt, wisdom-filled episode that just might change the way you approach wellness, self-care, and nutrition.</p><p><strong>Timestamps Overview:</strong></p><ul><li>[00:00] – Introduction and Welcome</li><li>[00:26] – Christine’s Journey: From Migraines to Coaching</li><li>[05:01] – Lessons from CrossFit, Paleo, and Transitioning to Sustainable Nutrition</li><li>[07:12] – The Real Menopause Struggle: Hormones, Weight Loss, and Self-Care</li><li>[14:16] – Overcoming All-or-Nothing Thinking in Health</li><li>[20:19] – What Is Nutritional Therapy?</li><li>[24:34] – Demystifying Macros: Protein, Carbs, Fats Explained</li><li>[27:24] – Christine’s Top 5 Favorite Nutrient-Dense Foods</li><li>[29:50] – The Underrated Power of Hydration (with Hacks!)</li><li>[34:43] – Managing Stress: Simple Breathing &amp; Mindfulness for Real Life</li><li>[40:44] – The Magic of Intentionality in Food, Fitness, and Self-Care</li><li>[41:16] – Final Tips &amp; Where to Find Christine Online</li></ul><p><strong>Follow Christine D’Angelo:</strong></p><ul><li>Instagram: @christine_dangelo_ <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.instagram.com/christine_dangelo_/?hl=en#">https://www.instagram.com/christine_dangelo_</a></li><li>Coaching &amp; Links: <a target="_blank" rel="noopener noreferrer nofollow" href="https://linktr.ee/ChristineDangelo?utm_source=ig&amp;utm_medium=social&amp;utm_content=link_in_bio&amp;fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnVEWaXK_8kF76sNHzbUe79RbaQllBCS9SErPsNI6RxP1cnBdBdAJpFfPvpK0_aem_wvIWqzWRBxKiN-XdGonTig">https://linktr.ee/ChristineDangelo</a></li></ul><p>Connect, Share &amp; 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://nutritioncoachingandlife.com/">https://nutritioncoachingandlife.com/</a></p><p><strong>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.</strong></p>

<p>Welcome to a transformative episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz welcomes Dr. Bill Bruno, a renowned board-certified plastic surgeon and longevity advocate, to dive deep into practical strategies for optimizing your health span and lifespan.</p><p>Dr. Bruno shares his personal journey from discovering heart disease in routine tests to embracing lifestyle medicine and coaching others toward better living. Together, they unpack myths around genetics, discuss foundational habits for longevity, and give you actionable advice around nutrition, exercise, sleep, and must-know diagnostic tests. If you want clear, realistic steps to take your health further, this episode is full of expert wisdom and empowering takeaways.</p><p>So grab your notepad, relax, and let’s explore how you can live longer AND better—starting today!</p><p><em>Timestamp Overview:</em></p><ul><li>[00:00] - Introduction and Dr. Bruno’s personal journey</li><li>[02:17] - From plastic surgery to longevity medicine</li><li>[04:07] - Genetics vs. Lifestyle: What influences health span more?</li><li>[06:11] - The Four Pillars: Movement, Nutrition, Sleep, Stress Management</li><li>[07:37] - Deep Dive: Sleep optimization and simple sleep habits</li><li>[12:33] - Movement for Longevity: Walking, resistance training, and VO2 max</li><li>[18:33] - Nutrition: Whole foods, protein, fiber, and debunking diet fads</li><li>[24:28] - Obesity, calories, and targeted body composition</li><li>[28:39] - Leading Causes of Death: Heart disease, cancer, and diabetes</li><li>[32:35] - Diagnostic Tests for Heart Health and Cancer</li><li>[34:35] - Next Level: Supplements, red light therapy, hot sauna, and more</li><li>[36:04] - Mindset, purpose, and social connections for longevity</li><li>[38:52] - Final thoughts and actionable advice from Dr. Bruno</li></ul><p><strong>Follow Dr. Bill Bruno:</strong></p><ul><li>Instagram: @williambrunomd <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.instagram.com/williambrunomd/?hl=en#">https://www.instagram.com/williambrunomd/</a></li><li>Website: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.williambrunomd.com/">https://www.williambrunomd.com/</a></li></ul><p></p><p><strong>Did you enjoy this episode?</strong> Let us know on social media—tag us and share your favorite takeaway!</p><p><strong>Connect, Share &amp; Subscribe: </strong>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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://nutritioncoachingandlife.com/">https://nutritioncoachingandlife.com/</a></p>