Explore every episode of the podcast Nutrition & Life

Welcome to an intimate, empowering episode of the Nutrition and Life podcast! Today, Lisa Franz dives into a rich conversation with Casey Hobbs—occupational therapist, sexual counselor, and founder of Boundless Pelvic Wellness. Together they break down the barriers around sexual health, pleasure, and pelvic wellness with relatable honesty and actionable insights for women at every stage of life.

Casey opens up about her journey from occupational therapy to guiding women through sexual self-care, shares the truth about low libido, and demystifies pelvic floor challenges for new moms and menopausal women alike. You’ll hear practical approaches for reigniting desire, handling painful sex, navigating hormonal changes, and creating connective rituals—plus why open communication is the real key to lasting intimacy. Whether you're postnatal, perimenopausal, feeling out of sync in your relationship, or just curious how sex can fit naturally and joyfully into your life—this episode is for you!

Tune in for supportive advice, candid stories, and a celebration of what it means to embrace your body and nurture your relationship—at any age.

Timestamp Overview:

[00:00] - Introduction & Why Sexual Health Matters

[00:39] - Casey’s Journey: From Occupational Therapy to Sex Counseling

[02:39] - Common Client Concerns: Low Libido, Sex After Baby, and Relationship Routines

[03:37] - The Role of Pelvic Health & Adapting After Birth

[04:41] - Unpacking Low Libido: What’s Really Going On

[06:22] - The “Battery” Analogy and Energy Conservation for Desire

[07:11] - Reconnecting: Habits, Cuddling, and Making Space for Intimacy

[08:05] - Managing Stress, Scheduling Sex, & the Reality of Busy Lives

[10:19] - Hormonal Health, Nutrition, and Impact on Libido

[12:26] - Addressing Painful Sex: What’s Normal, What’s Not

[14:17] - Tools, Touch, and Adaptation: Practical Help for Pain

[16:25] - Breaking Taboos: Books, Education, and Exploring Your Body

[18:38] - Navigating Menopause & Midlife Changes

[21:11] - Hormone Replacement Therapy & Sexual Wellness

[23:00] - Pregnancy, Breastfeeding, and Sex: Adjustments & Tips

[24:29] - Conversation Starters: Communication Hacks for Couples

[26:51] - “Accelerators” and “Brakes": What Turns You On (or Off)?

[27:27] - The Invisible Labor of Women and Intimacy Dynamics

[29:19] - Keeping Connection & Desire Alive As Life Changes

[31:02] - How to Give Feedback About Sex (The Compliment Sandwich!)

[32:57] - Date Nights, Flirting, and Reviving the “Dating Energy”

[34:15] - Self-Care, At-Home Rituals, and Feeling Good in Your Body

[35:05] - Why Healthy Living Boosts Sexual Wellness for All

[37:22] - The Power of Movement, Strength Training, and Pelvic Health

[37:54] - Where to Find Casey Online & Final Words

Connect with Casey Hobbs:

• Instagram: @caseyhobbsboundlessot
• Website: https://boundlesspelvicwellness.com

Connect, Share & Subscribe: Loved this episode? Subscribe to the podcast and stay up to date with more expert guests, fresh insights, and Lisa’s personal take on making nutrition and wellbeing part of a vibrant life. Share your biggest “aha” moment from today and tag us on Instagram @nutritioncoachingandlife or reach out via https://nutritioncoachingandlife.com for more resources and support.

Welcome to another empowering episode of the Nutrition and Life podcast! Host Lisa Franz sits down with Tina Vidal-Duart, pioneering healthcare executive and founder of Valera (soon to be Evita Wellness) to talk all things women’s health, functional medicine, and the power of putting yourself first.

Tina shares her journey from turning around struggling rural hospitals to addressing the overlooked needs of women in perimenopause and menopause, and reveals how personalized care changed her own health. This episode is packed with practical steps, relatable advice, and the gentle reminder that showing up for yourself is the most important investment you can make.

Tune in for wisdom, inspiration, and real-world strategies from two women passionate about helping you thrive!

Timestamp Overview:

[00:00] - Introduction & Tina’s Background

[01:10] - Gaps in Women’s Health & Start of Tina’s Wellness Mission

[02:00] - Common Symptoms and Seeking Answers

[03:00] - What Is Functional Precision Medicine?

[04:30] - Blood Work, Testing, & The Problem with “Normal” Lab Ranges

[06:30] - HRT, Peptides, and A Personalized Approach

[08:00] - Food Sensitivities, Inflammation, and Simple At-Home Tests

[10:20] - Sleep, Progesterone, and Real-Life Results

[12:20] - Exercise & Healthy Aging for Women

[13:00] - Women Powering Through, Guilt & The Need for Self-Care

[16:30] - Men’s Health, Gut Issues & Root Cause Solutions

[19:20] - Small Changes That Make a Big Difference

[22:00] - The Power of Taking Time for Yourself

[25:20] - Tina’s Wake-Up Call & Why Self-Care Is Non-Negotiable

[27:10] - The Power of Showing Up for Family & Community

[30:17] - Connect with Tina, Valera & Evita Wellness

Connect with Tina Vidal-Duart:

Instagram: @tinavidalduart

Website: tinavidalduart.com

Stay tuned for the launch of Evita Wellness—serving Florida, Georgia, Texas, and beyond!

Connect, Share & Subscribe: Love this episode? Make sure to subscribe and follow Lisa on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Share your favorite takeaway and tag us on social!

Welcome to another energizing episode of the Nutrition Coaching and Life podcast! Today, host Lisa Franz welcomes internationally renowned Pilates instructor, trainer, and holistic nutritionist Adriana Rotella, whose 25+ years of expertise in mindful movement and wellness have transformed lives around the globe.

Adriana Rotella brings a down-to-earth, evidence-based approach to Pilates and nutrition—explaining how the classical method has evolved, breaking down myths about strength, mobility, and yoga, and empowering women everywhere to advocate for their own needs, both in and out of the studio. From actionable tips to selecting a great Pilates instructor to fundamental truths about breakfast, blood sugar, and self-care, this episode is your invitation to reconnect to your body, your breath, and your wellbeing—without guilt.

Tune in for practical strategies, relatable anecdotes, and uplifting guidance for every listener ready to trade hustle for health and reclaim their energy at any age!

Timestamp Overview:

00:00 - Introduction: Meet Adriana Rotella

00:33 - Adriana Rotella’s Pilates journey & early movement influences

02:43 - Pilates 101: What it really is, its history, and how it’s different from yoga

05:38 - All about Pilates equipment: Mat, reformer, Cadillac, chair, and barrels

07:39 - What Pilates improves: Strength, posture, flexibility, and your “why”

08:33 - Is Pilates enough? Cardio, balance, and cross-training for real life

10:03 - Strength training vs. Pilates: Tension, resistance, and mobility

12:01 - How to find a safe, effective Pilates class—questions to ask your instructor

14:40 - “No pain, no gain”? Listening to your body vs. fitness trends

16:05 - Lisa Franz’s honest Pilates class review—why quality matters

18:13 - Breathwork in Pilates: Why and how it’s different from yoga

22:16 - Mindfulness, presence, and injury prevention (plus connection to life off the mat)

23:18 - Why women don’t put themselves first—and the cost of self-sacrifice

25:33 - Build your “bone bank”: Setting up for long-term energy and health

29:31 - Blood sugar, breakfast, hidden sugars, and nutrition pitfalls

32:05 - Meal basics: Protein, carbs, fat—and why balance wins over extremes

34:33 - Cutting through diet fads: Why quality trumps “low” or “high” anything

36:34 - Modern life reality: Snacking, skipping, and guilt cycles

38:31 - Pilates for everyone: Adriana Rotella’s oldest and youngest clients

40:25 - Wrap-up: What happens when you prioritize the basics (movement, food, sleep, joy)

Connect with Adriana Rotella:

Instagram: @adriana.rotella

Website: https://adrianarotella.ca/

Podcast: See her website for episodes

Linktree: https://linktr.ee/adriana.rotella

Connect, Share & Subscribe: Want more wisdom for real life? Subscribe & share the Nutrition Coaching and Life podcast for more expert guests, practical inspiration, and updates. Tag us with your favorite takeaway on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for all the latest!

If you found value in today’s episode, please leave a review and tell a friend—it might be the reminder they need to finally put themselves first.

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Sally Munro, a registered naturopathic nutritionist, yoga teacher, and swim school owner from Scotland, whose holistic and down-to-earth approach reconnects people with the basics of consistent health, happiness, and a life that truly feels amazing.

Sally Munro opens up about her personal journey, from psychology graduate to nutritional therapist—and reveals why a “life audit” (not just another food trend) is the missing piece for so many struggling with energy, mindset, and meaningful change. The pair tackle how society normalizes mediocrity, why mindset always trumps fads, and how to actually take charge of your daily habits, health, and future.

You’ll walk away inspired to call out your own patterns, empowered with practical self-audit strategies, and ready to embrace those “boring basics” like sleep and water that everyone loves to overlook. Expect relatable stories, clear-eyed truth on nutrition myths, and real encouragement to choose progress over perfection—no matter where you start.

Tune in for actionable mindset shifts, simple wellness tips, and a fresh perspective on what really moves the needle, straight from two passionate, supportive pros.

Timestamp Overview:

00:00 – Introduction & Episode Goals

00:29 – Sally Munro: From Psychology to Holistic Nutrition

01:55 – Nutritionist vs. Nutritional Therapist: Clearing Up Confusion

03:41 – The Life Audit: Why So Many Stay “Stuck”

06:28 – Patterns, Habits & Self-Awareness

08:13 – Settling for Average: Society’s Hidden Narrative

12:22 – How To Start Your Own Life Audit: Key Questions & Mindset

14:12 – Growth vs. Fixed Mindset and Taking Small Steps

18:14 – The Boring Basics: Hydration, Sleep & Habit Gaps

20:23 – The Hidden Power of Sleep & Micro-Changes

22:33 – The Truth About Food Diaries & Real Intake

25:55 – Dealing with Information Overload

27:09 – What to Expect in Sally Munro’s Newsletter & Instagram

31:01 – Filtering Nutrition Trends vs. Evidence

33:35 – Why You Know Your Body Best

36:43 – Finding the Right Coach: It’s a Personal Fit

38:52 – Is Discipline Overrated? The Case for Consistency

41:09 – Getting Through the Tough Days & Staying Diligent

42:24 – Feel-Good Habits: Why Nourishing Yourself Matters

Connect with Sally Munro:

Instagram: @salthewellnesswarrior

Website: https://www.sallymunro.co.uk/

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 Franz’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to a special crossover episode! Lisa Franz, host of the Nutrition and Life Podcast and founder of Nutrition Coaching and Life, joins Amanda Azzopardi on her acclaimed show Aesthetic Ambition for an eye-opening conversation on ending food guilt, building flexible nutrition habits, and cutting through the noise of the ever-changing diet industry.

Lisa Franz gets real about her own struggles yes, even with an exercise science background! From feeling trapped by “good” and “bad” food rules to discovering true food freedom with macro tracking. She shares her hard-won lessons about moderation, the power of nutritional education, and why you never have to choose between loving your body and loving your life.

Together, Lisa Franz and Amanda Azzopardi discuss how guilt and restriction keep women stuck, what the diet industry gets wrong, and practical strategies to break the cycle of “starting over Monday.” If you’re tired of confusing headlines and ready for a kinder, more sustainable approach, this is for you.

Tune in for honest advice, actionable tips, and encouragement from two women who believe wellness is about more than rules it’s about living well, without guilt.

Timestamp Overview:

00:00 — Amanda Azzopardi introduces the problem of food guilt in her clinic0

1:15 — Meet Lisa Franz: From exercise science to flexible nutrition coach

03:04 — Why classic nutrition education doesn’t prepare us for real life

04:28 — 2016’s breakthrough: How donut macros led to food freedom

06:04 — The surprising lessons of food tracking (and common mistakes)

08:24 — Monday-to-Friday “good,” weekend spiral: fixing the all-or-nothing trap

09:38 — Why women lose weight “perfectly” but still feel like failures

13:16 — Media confusion and the diet industry’s biggest mistakes

14:20 — The real-life impacts of stress, menopause, and missed calories

15:45 — Water, salt, and social media: myth-busting hydration hype

16:19 — From gym floor to international coaching: Lisa Franz’s entrepreneurial leap

20:54 — Lisa Franz’s #1 mindset shift to break the guilt cycle

21:45 — Mindfulness, single-tasking, and making food choices you’re proud of

22:53 — Stay in touch: how to connect with Lisa Franz and her community

Connect, Share & Subscribe: Love this episode? Subscribe for more real conversations and expert guests. Share your favorite takeaway and tag @nutritioncoachingandlife on Instagram, or visit Lisa Franz’s website for more resources and ways to work with her. If this resonated, send it to a friend who’s ready to eat, live, and thrive—guilt-free!

Welcome to a powerful and heartfelt episode of the Nutrition and Life podcast! Today, host Lisa Franz welcomes Sue Weldon, 22-year breast cancer survivor and founder of Unite for Her. Sue’s journey from high-level gymnastics coach to leading a groundbreaking nonprofit offers hope, practical wellness tips, and a reminder that no one needs to navigate cancer (or life’s toughest challenges) alone.

Sue shares her story, from receiving her diagnosis at 39 to building Unite for Her’s signature Wellness Passport program, which empowers women through nutrition, integrative therapies, movement, and compassionate community care. Learn how plant-forward eating, small steps with movement, and emotional support can bring healing and joy, even in the hardest chapters.

If you or someone you love is facing breast or ovarian cancer, or if you want real-world inspiration for living well, this episode is a must-listen.

Timestamps:

[00:00] Introduction & About Sue

[01:01] Surviving and Thriving: Turning Diagnosis Into Purpose

[03:38] The Emotional and Physical Challenges of Cancer

[06:05] Discovering Acupuncture & Integrative Healing

[08:49] Nutrition Support During Treatment

[12:36] Plant-Forward Eating & Food Joy

[16:15] The Power of Movement—At Any Ability

[20:27] Embracing Routine, Joy, and Progress

[24:23] Mental & Emotional Health, Support Then and Now

[27:18] Opening Dialogue on Sexual Health & Menopause

[33:06] How to Access Unite for Her & Resources Beyond the Book

[36:53] Final Thoughts: Self-Compassion & Community

Learn More & Connect with Unite for Her and Sue Weldon:

• Website & Program Enrollment: uniteforher.org
• Instagram: @unite4her
• Facebook: Unite for Her
• Book: Heal, Empower, Restore – Get it here

Connect, Share & Subscribe: Want more life-affirming conversations and expert wellness inspiration? Subscribe to the podcast, follow us for Lisa’s latest guests and empowering updates, and share your favorite insight from this episode.

• Instagram: @nutritioncoachingandlife
• Website: nutritioncoachingandlife.com

Let us know what resonated with you, and don’t forget: you never have to walk this path alone.

Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s episode, host Lisa Franz welcomes metabolism and menopause specialist Cindi Stickle. Drawing on her personal and professional experiences, from overcoming gestational diabetes and Hashimoto’s to helping clients thrive through menopause, Cindi Stickle brings practical wisdom, honesty, and actionable advice for women seeking to optimize metabolic health in midlife and beyond.

Together, Lisa and Cindi Stickle unpack the realities of metabolism, bust pervasive menopause myths, and discuss how nutrition, stress management, and individualized routines can dramatically impact health and wellbeing during the menopause transition. Plus, Cindi Stickel gives a behind-the-scenes look at her signature 12-week coaching program and offers real, compassionate encouragement for every woman wanting to feel vibrant at any age.

This episode is filled with science-backed strategies, relatable examples, and empowering tips, perfect for anyone looking to feel their best during one of life’s biggest transitions.

Timestamp Overview:

[00:00] - Warm Welcome & Introduction to Cindi Stickle

[00:44] - Cindy’s Journey: From Family Health Challenges to Nutrition Expert

[02:22] - Defining Metabolism & What Actually Changes with Age

[03:30] - Menopause’s Impact on Hormones, Weight, and Metabolic Rate

[06:18] - Busting Myths: Does Metabolism “Break”? Or Just Respond to Life?

[08:24] - Why “Trying Harder” Isn’t Always the Solution

[09:07] - Estrogen: Your Body’s Protector & What Happens When It Declines

[10:00] - Movement, Muscle Loss, and Activity Trends in Midlife

[12:24] - Blood Sugar Balance: Cindi's Personal Nutrition Tactics

[13:59] - Nutrition vs. Genetics: What Can We Really Change?

[15:15] - The Truth About Meal Timing, Breakfast Protein, and Fasting for Women 40+

[17:46] - Spotting Hidden Stressors and Protecting Cortisol Rhythms

[20:07] - Easy Wins: Protein Shakes, Coffee Timing, and Real-Life Breakfasts

[20:34] - Weight Loss Stalls: The Nervous System & Metabolic “Safety”

[22:39] - The Critical Role of Rest, Recovery, and Breathwork [

25:53] - Deep Dive: What Happens Inside Cindi’s 12-Week Coaching Program

[27:13] - The Power of Healthy Fats for Hormonal Health [

30:52] - Supplements That Make a Difference for Midlife Women

[33:54] - Final Recommendations: Seek Menopause-Educated Support

[35:28] - Closing Thoughts & Key Takeaways

Connect with Cindi Stickle:

Instagram: @cindisticklenutrition and Website https://www.cindistickle.com

More from Nutrition and Life: Subscribe for in-depth expert interviews, real-world nutrition strategies, and empowering wellness stories! Follow along and share your favorite episode takeaways on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com for tools, updates, and Lisa’s latest recommendations.

Did something resonate? Tag us with your insights, we love hearing your story!

Welcome to a powerful new episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Dr. Judith Swack, acclaimed mind-body healer and author of “Clear Trauma Now.” With her unique background in biochemistry and postdoctoral training in immunology, Dr. Swack shares how she transitioned from scientist to sought-after mind-body therapist, helping clients break free from trauma, phobias, and stubborn weight challenges through an individualized, multi-level healing approach.

In this uplifting conversation, dive into the science and spirit of healing as Dr. Swack reveals her journey, explains the concepts of unconscious programming, and demonstrates practical techniques, like muscle testing and meridian tapping, that allow clients to access their “deepest wisdom” for transformation. Discover the links between trauma, emotion, weight gain, and menopause, and learn actionable strategies for clearing self-sabotage, emotional blocks, and body-based barriers, all with compassion and real-life examples.

Timestamp Overview:

00:00 – Introduction & Dr. Judith Swack’s Scientific Background

00:29 – From Bench Scientist to Mind-Body Therapist0

3:34 – Discovering the Unconscious Mind & Life’s Inner Patterns

05:01 – The Multi-Level Healing Model: Body, Unconscious, Soul & Conscious Mind0

6:15 – Using Muscle Testing (Applied Kinesiology) For Communication & Diagnosis

08:12 – Tapping into Soul-Level Wisdom: The Art of Asking the Right Questions

10:25 – 52 Tools & Self-Administered Healing Techniques

12:21 – Case Study: Identifying Hidden Iron Deficiency via Muscle Testing

14:08 – The Role of Trauma in Weight Gain and Eating Patterns

16:10 – Clearing Emotional Emptiness Using Meridian Tapping

19:29 – Breaking Repetitive Patterns with Energy Psychology

21:15 – How Strong Feelings Influence Behavior & Diet Adherence

21:58 – Neglect Trauma: The Hidden Saboteur in Weight Loss

24:44 – How Clearing Neglect Patterns Restores Self-Care

25:42 – What Inspired “Clear Trauma Now” & The Structure of Trauma

27:27 – Quick Demo: The TWR Tapping Technique for Instant Relief

30:18 – Step-By-Step Protocol for Clearing Trauma at Home

31:15 – Biochemistry of Stress, Tapping, and the Nervous System

32:15 – The Menopause Link: Hormones, Body Fat, and Stress3

4:36 – “The Third Ovary”: Muscle Testing and Fat Storage for Estrogen

36:38 – Personal Story: Cortisol, Estrogen, Stress & Healing Family Trauma

38:31 – The Body Remembers: Honoring Physical, Emotional, and Spiritual Healing

39:45 – Final Takeaways: Gratitude, Connection & The Body As a Gift

Connect with Dr. Judith Swack:

• Website: https://www.hblu.org/
• Instagram: @hblu_drjudithswack https://www.instagram.com/hblu_drjudithswack

Connect, Share & Subscribe: Want more empowering interviews and practical mind-body wisdom? Subscribe to the podcast and follow us on social for regular updates, behind-the-scenes with Lisa, and new expert guests! Share your favorite takeaway from this episode by tagging us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com.

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Michelle Malloy, an inspiring acupuncturist and women’s health specialist who transformed her own life—and countless others—by integrating Chinese medicine, cycle awareness, and compassionate care for women.

Michelle candidly shares her journey from persistent allergies and a career in finance to uncovering the healing potential of acupuncture and traditional medicine. Tune in as she explains what happens during an acupuncture session, how Eastern and Western medicine differ in their approach to women’s health, the intricacies of cycle tracking, and why your period is your body’s most honest “report card.” Michelle also offers everyday nutrition, movement, and self-care tips you can start using today—even if you’ve never tried herbs or acupuncture before! Whether you’re looking for holistic strategies for fertility, curious about self-diagnosis, or wanting to make friends with your hormones, this episode uplifts and empowers.

Timestamp Overview:

[00:00] - Introduction & Michelle’s story: allergies, career change, and self-healing

[01:42] - Discovering acupuncture & transition to women’s health

[04:13] - Women’s health, fertility, and Chinese medicine

[06:12] - What to expect from an acupuncture visit [

09:44] - Individualized pattern diagnosis: deficiency, excess, and more

[12:33] - How acupuncture supports hormones and cycles

[15:25] - Stress, blood flow, and reproductive vitality

[18:58] - The overlooked link: digestion and general health

[21:51] - Cycle tracking, period blood, and your “monthly report card”

[24:03] - Changing narratives: education and social media

[27:49] - PCOS, “phlegm,” and the metabolic connection

[31:25] - Practical cycle care: foods, herbs, exercise, and diagnosis at home

[38:02] - Fertility success stories & holistic hope

[39:15] - Final thoughts & wrap-up

Empowerment Through Awareness:

• How the growing conversation on social media is breaking taboos, encouraging women to talk openly about periods, digestion, and cycle symptoms.
• Real-life success stories: hope, persistence, and the benefits of integrating Eastern and Western approaches—especially for those facing complex or long-standing fertility challenges.

Connect with Michelle Malloy:

Instagram: @shellythemedicinewoman https://www.instagram.com/shellythemedicinewoman/

Website: https://www.shellythemedicinewoman.com/ Y

outube: @Shellythemedicinewoman

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 visit https://nutritioncoachingandlife.com/

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz sits down with Jillian Beck-Rogers, a passionate fertility nutrition coach who empowers women to transform their preconception and overall health through practical, research-backed nutrition strategies.

Jillian opens up about her personal health journey, from supporting clients with emotional eating and stress management to narrowing her focus on fertility nutrition after facing her own struggles with infertility. She explains why fertility is a vital sign for everyone (not just those actively trying to get pregnant), the healing power of an anti-inflammatory diet, and real-world tips for breaking free from diet culture guilt.

Tune in for actionable habits, mindset shifts, accessible meal ideas, and a fresh perspective on nurturing your body at any life stage. If you want to feel more educated, less overwhelmed, and totally inspired to take charge of your health, this episode is for you!

Timestamp Overview:

[00:00] - Introduction & Jillian’s Personal Journey

[00:22] - Becoming a Fertility Nutrition Coach

[01:36] - Navigating Infertility & Discovering Nutritional Gaps

[02:44] - Empowering Women to Have Control in Their Fertility Journey

[05:15] - Why Fertility Nutrition Matters for Everyone

[05:40] - Core Principles: The Anti-Inflammatory Fertility Diet

[07:18] - What to Minimize: Inflammatory Triggers & Harmful Fats

[09:14] - What to Add: Protein, Healthy Fats, and Fiber

[12:14] - The Impact of Lifestyle & Modern Food Culture on Fertility

[12:41] - Food Choices, Guilt, and Building Emotional Resilience

[13:57] - Understanding Emotional vs. Physical Hunger

[15:50] - Why Awareness is Key for Change

[18:30] - Jillian’s #1 Simple, Actionable Step for Health: Eating Breakfast

[19:46] - How to Structure a Hormone-Friendly Breakfast

[22:20] - Best Fats, Omega-3s, and Building a Balanced Plate

[23:47] - The Power of Fiber, Colorful Produce & Gut-Healing Foods

[26:07] - Managing Cost, Quality, and Accessibility of Probiotics

[26:58] - Healthy Snack Ideas for Cravings & Blood Sugar

[29:00] - Sweet & Savory Snack Strategies (Including for the Sweet Tooth)

[31:31] - Meal Prep Tips & Breaking Out of Food Ruts [

32:08] - Where to Find & Connect with Jillian Online

Ready to Upgrade Your Health and Mindset? Download Jillian’s Free ‘7 Foods to Boost Fertility’ Guide Here. (via link in bio!)

Connect with Jillian Beck-Rogers:

Instagram: @jillianbeckrogers_health

Explore Programs & Freebies: Instagram Link in Bio

Connect, Share & Subscribe: Want more empowering nutrition content and inspiring guests? Subscribe to the podcast and follow us for updates, expert interviews, and Lisa’s latest tips. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/.

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Stephanie Singh, a holistic nutritionist, certified menstrual health coach, and the founder of The Aligned Woman. With her personal journey through suspected endometriosis, frustrating medical roadblocks, and ultimately discovering a small fibroid, Stephanie Singh brings a refreshingly practical and compassionate perspective to menstrual health.

Stephanie Singh dives deep into what fibroids really are (spoiler: they are benign and NOT cancer!), why so many women’s health concerns get overlooked in mainstream medicine, and how true healing means moving far beyond simply “managing” symptoms. Together, Lisa Franz and Stephanie Singh break down the importance of functional testing, liver support, root-cause nutrition, emotional wellness, and the subtle mineral imbalances that so often go ignored.

Expect actionable strategies for identifying and addressing the root of heavy periods, restoring mineral balance, supporting your liver, building sustainable habits, and why emotional work is just as essential as diet and exercise. If you’re tired of quick fixes and want a truly holistic roadmap—plus real talk and encouragement—this episode is a must-listen!

Timestamp Overview:

00:00 - Welcome & episode intro

00:25 - Stephanie Singh’s personal journey and what led her to holistic menstrual health

03:07 - What are fibroids? Facts, myths, symptoms, and why many women feel dismissed

05:14 - Conventional medicine: why “just monitor it” and hysterectomy aren’t enough

05:38 - Can lifestyle and nutrition eliminate fibroids? Real results and functional root-cause work

07:00 - Heavy periods: understanding the true link to fibroids

08:24 - “Test, don’t guess”: why functional testing (not guesswork!) drives healing

09:52 - Stool testing, hormone panels, mineral analysis: what Stephanie Singh actually runs and why

13:26 - Untangling iron, copper, zinc, and calcium imbalances

14:17 - Real-world liver support: castor oil packs, hydration, dark leafy greens, and what doesn’t work

21:28 - The hidden role of emotions, boundaries, and nervous system health

23:08 - Daily elimination, lymphatic movement, and making habits sustainable

25:44 - Practical nutrition tips: protein, breakfast, balancing meals, activity for real women

28:21 - The hardest work: addressing emotional roots, “calcium shells,” and healing for good

32:20 - About The Aligned Woman, Stephanie Singh’s practice, and how to connect

32:51 - Closing thoughts & key advice for listeners

Connect with Stephanie Singh:

Instagram: @stephanie.singh.balancedhealth https://www.instagram.com/stephanie.singh.balancedhealth/

Linktree: https://linktr.ee/stephanie.singh.nutritionist

Connect, Share & Subscribe: Want more nutrition wisdom and authentic conversations? Subscribe to the podcast and follow us on social for updates, new guest experts, and the latest from Lisa. Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/

Loved this episode? Share your favorite takeaway and tag us—we love hearing from you!

Start healing from the ground up, ditch band-aid fixes and get real, lasting support from Stephanie Singh and the Nutrition and Life community.

Welcome to an enlightening and empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Bria Gadd, a passionate functional diagnostic nutrition practitioner on a mission to help women navigate the often-misunderstood journey through perimenopause and menopause. With her unique perspective on “health debt,” the interconnectedness of women’s health, and practical strategies for restoring energy, Bria Gadd shares wisdom that cuts through the noise of quick fixes and fad diets.

Get ready for an honest, relatable, and hopeful discussion, whether you’re in your 30s, 40s, or beyond, about reclaiming vitality, honoring your femininity, and creating lasting wellness habits that serve you for decades to come. From decoding the myths of menopause to actionable steps for reducing stress, nourishing your body, and embracing the true gifts of this life stage, this episode is a must-listen for every woman seeking to thrive now and into the future.

Timestamp Overview:

00:00 – Warm Welcome & Introductions

00:21 – Bria Gadd's Journey: Fitness to Functional Health Detective

01:52 – Falling Apart: The Turning Point—“Doing All the Things” But Still Unwell

03:03 – Why Perimenopause Needs a New Conversation03:43 – What Is “Health Debt”? Major Myths Debunked

05:10 – The Orchestra of Women’s Health: How Everything Is Connected

08:12 – How to Get Out of Health Debt: Reducing Energy Demand & Boosting Supply

10:14 – Are You Living on Purpose, Rest, and Play?

12:21 – Self-Worth Beyond the To-Do List & “Practicing” Self-Compassion

13:10 – The Power of Play, Rest, and a Feminine Approach to Success

15:19 – Mediterranean-ish Eating, Protein, and Bio-Individuality

17:32 – Blood Sugar Balance: The Non-Negotiable for Women’s Hormones

19:33 – Why Scheduled Meals Matter More Than You Think

21:02 – Building Muscle in Midlife: The Real Gold Standard22:10 – Workout Shifts for Midlife: Movement, Mobility, & Recovery

24:08 – Personalization Is Key—Finding YOUR Right Path

25:01 – “The Obstacle Is the Way”: Why Resistance Is Your Guide

25:58 – Rethinking Alcohol & Environmental Toxins During Menopause

28:18 – Baby Steps in Detoxification & Clearing the Drain

29:52 – Functional Lab Work: Testing vs. Guessing

30:13 – Sleep Issues, Night Sweats, and Hot Flashes: Root Causes & Solutions

31:46 – Why Cortisol and Blood Sugar May Be Behind Your Sleepless Nights

33:25 – The Often-Overlooked Gifts of Perimenopause and Menopause

34:45 – Why Life “After” Is Even Better: Mood, Focus, Productivity

36:53 – Embracing Feminine Strengths Through Brain & Body Shifts

38:18 – Final Wisdom: Be More in Your Life, Not Less on a Scale

Connect with Bria Gadd:

• Instagram: @bria_period_whisperer
• Website: https://www.briatheperiodwhisperer.com/

Connect, Share & Subscribe: Looking for more empowering health wisdom and expert guests? Subscribe to the podcast and follow us on social for the latest episodes, inspiration, and resources. Share your top takeaway on Instagram @nutritioncoachingandlife or visit us at https://nutritioncoachingandlife.com/. Don’t forget to tag us—we love hearing from you!

Welcome back to the Nutrition and Life podcast! This special rerun episode features Dr. Christle Guevarra—community manager at RP Strength, physician, powerlifter, and co-author of the upcoming Bodybuilding Anatomy book. Dr. Christle’s frank, informed, and compassionate insights on weight loss, appetite, GLP-1 science, sustainable habit change, and the powerful role of community made this episode a listener favorite.

Tune in to revisit Dr. Christle’s journey from chemist to doctor to coach, her own struggles with weight and hunger, the real story behind GLP-1 medications, and practical advice on building a strong body and resilient mindset at any stage of life.

Timestamp Overview:

[00:00] - Welcome & Dr. Christle’s Background

[00:40] - Switching Paths: From Chemistry to Medicine

[02:28] - Personal Weight Loss Journey & Creating Lasting Habits

[05:14] - Appetite As a Drive & The Game-Changing Nature of GLP-1

[08:22] - GLP-1: What It Is, How It Works

[10:33] - Nutrition Myths: Can We Naturally Boost GLP-1?

[11:26] - Appetite & Genetics: The Role of Fat Cells

[13:19] - Slow, Sustainable Change: Mindset & Coaching at RP

[14:42] - Custom Coaching for Real-Life Schedules & Demands

[15:41] - Diet Fatigue, Rest, and Mental Well-Being

[17:17] - Community’s Role in Achieving & Sustaining Change

[18:07] - Family Support, Lifestyle Shifts, and Navigating Relationships

[19:27] - Embracing Growth, Confidence, and Purpose in Midlife

[22:03] - Reinventing Yourself: Changing Careers After 40

[23:21] - Social Media: From Sidelines to Participation

[24:16] - Behind the Scenes: Writing Bodybuilding Anatomy

[27:05] - Training Focus: Powerlifting, Mind-Muscle Connection, Jiu-Jitsu

[29:24] - What’s Next: Competition Goals

[30:03] - Coaching Tools: Ensuring Proper Technique

[31:38] - Burnout: Boundaries, Rest, Communication, and Recovery

[34:41] - Tracking Routines & Self-Care for Longevity

[35:17] - Closing Thoughts & Where to Follow Dr. Christle

Connect with Dr. Christle Guevarra:

Instagram: @dr.christle

Connect, Share & Subscribe: Don’t miss future episodes—subscribe and follow us on Instagram @nutritioncoachingandlife, and check out nutritioncoachingandlife.com for more resources and behind-the-scenes updates. Share your favorite lesson from this episode and tag us for a chance to be featured!

This episode is a fan favorite! Due to popular demand, we’re bringing back this highly regarded conversation with cognition dietitian Barbie Boules. In this insightful and practical interview, Lisa Franz and Barbie Boules dive deep into why midlife women face unique cognitive and metabolic changes, and exactly what you can do to protect your brain, boost your longevity, and feel your best through every stage of life.

If you missed it the first time or need a motivating refresher, tune in for proven strategies to reduce dementia risk, reframe mindset, and truly take control of your health. This conversation is packed with actionable tips—from the 14 modifiable risk factors to the power of movement, community, and the MIND diet—making it a must-listen at any age.

Timestamp Overview:

00:00 - Welcome & Introduction of Barbie Boule

s00:49 - Barbie Boules’ Personal Story & Professional Mission

02:21 - The Origins of Barbie’s Focus on Women’s Cognitive Health

03:37 - Why Women Experience Brain Changes & The Estrogen Hypothesis0

6:01 - Agency Over Cognitive Decline & The Lancet’s 14 Modifiable Risk Factors0

9:17 - The List: 14 Modifiable Risks for Dementia & What You Can Control

13:09 - Cognitive Reserve: How to Build It (Spanish, Puzzles, and More)

15:01 - Social Isolation, Depression & Why Community Matters for Brain Health

18:46 - Exercise, Menopause & What Type Really Helps19:10 - Strength Training, Cardio & the Benefits for Brain, Body, and Longevity

22:34 - Where to Start: Making Fitness Realistic & Sustainable

24:02 - Why Focus on a Year, Not 6 Weeks: Lessons from 25 Years of Coaching

27:04 - Becoming the Person You Want To Be: Habits, Mindset & Self-Compassion

29:08 - Why Grace, Time, and Support Matter Most

29:38 - The Power of Community: Barbie Boules’ BrainSpace Program

33:02 - Nutrition Pillars for Great Brain Health (Simple & Effective!)

35:25 - The MIND Diet: What to Eat More Of, and Why Plants Matter

37:09 - Getting Enough Protein, Avoiding “No Carb” Pitfalls, and What Really Works

39:39 - Final Takeaways & Where to Find Barbie Boules

Connect with Barbie Boules:

Instagram: @the_cognition_dietitian https://www.instagram.com/the_cognition_dietitian/

Website: nhttps://www.barbieboules.com/

Youtube: ⁨@the_cognition_dietitian⁩

Connect, Share & Subscribe:

Love this conversation? Subscribe and follow for more expert advice and life-changing wellness strategies. Tag us on Instagram @nutritioncoachingandlife or connect via nutritioncoachingandlife.com with your favorite takeaways. Don’t forget to share this episode with a friend—because the best lessons are even better the second time around!

Welcome to another empowering episode of the Nutrition and Life podcast! Today, we’re bringing you a popular rerun by listener demand—host Lisa Franz’s insightful conversation with Hayley Babcock, the dynamic trainer inspiring women over 40 to embrace strength and wellness. Whether you missed it the first time or need a fresh dose of motivation, this episode is packed with enduring value and practical strategies for women at any stage of their health journey.

Hayley’s journey—from competitive triathlons and Pilates to discovering the transformative power of resistance training at age 41—demystifies strength, nutrition, and sustainable habits for women navigating perimenopause and beyond. You’ll hear lessons learned through her collaborations with leaders like Dr. Stacy Sims and Tony Buttigieg, plus honest, encouraging advice for ditching diet confusion and building “you 2.0.”

Timestamp Overview:

[00:00] - Introduction & Meet Hayley Babcock

[00:36] - Hayley’s Fitness Origin: Triathlon, Pilates & Late Start in Strength

[01:48] - How Injury Became Opportunity & Reframing Her Training

[03:38] - Getting Certified, Making the Pandemic Pivot, and The Birth of "TRX Girl"

[04:29] - Why Women Over 40 Experience Dramatic Changes with Strength Training

[05:29] - Collaborating with Dr. Stacy Sims & Launching Meaningful Programs

[06:38] - Body Transformation: The Reality Behind “Fit” vs. Strong & Shaped

[07:53] - Protein Needs: How Much, Why It Matters, and How to Get Enough [

09:02] - Should You Use Real Body Weight or Ideal Weight for Protein?

[10:20] - Calories First, Not Just Macros: Ending the Cycle of Undereating

[11:14] - How Hayley Structures Strength & Cardio Throughout the Year

[12:04] - Programming Cardio: Zone 2, HIIT, SIT, and Making it Work for You

[14:00] - HIIT Misconceptions: Orangetheory, Rest Periods, and True Intensity

[15:15] - The SIT Difference: What Sprint Intervals Actually Look Like

[16:44] - Finding the Right Intensity: Avoiding “The Middle” Trap

[17:35] - Rest, Recovery, and Results: The Over-40 Balancing Act

[19:00] - Maintaining 16–17% Body Fat: Hayley’s Sustainable Strategies

[21:13] - Mindset, Barriers, & The Learn to Lift Course

[22:23] - Why Building Lean Mass Is the Foundation for Results

[24:29] - Menopause, Belly Fat, and Other Top Concerns

[25:55] - No Magic Pills: The Longevity Game & Why Slow, Steady Wins

[28:29] - “You 2.0”: Changing Your Identity (and Your Outcome!)

[29:19] - Gym vs. Home Workouts, Weak Links, and Injury Prevention

[33:11] - Rep Ranges Demystified: When to Lift Heavy, When to Build Muscle

[35:09] - Smart Progression, Joint Safety, and Why Cardio Sweat Isn’t the Goal

[37:14] - Supersets, Circuits, and Getting the Most Out of Your Gym Time

[37:49] - Hayley’s Back Surgery, Deadlifting, and Lifting Heavy with Limitations

Connect with Hayley Babcock:

Instagram: @hayleyhappensfitness

Website: https://hayleyhappensfitness.com/

Connect, Share & Subscribe: Don’t miss future conversations, expert guests, and real-life inspiration! Subscribe to the Nutrition and Life podcast, follow us on social for the latest updates, and share your favorite episode takeaway with us on Instagram @nutritioncoachingandlife or via our website at https://nutritioncoachingandlife.com/

Today, Lily Patrascu is joined by our own nutrition coach and transformation expert Lisa Franz, whose proven approach has helped hundreds of women naturally sculpt their dream hourglass figures, no matter their age. Packed with science-backed advice, real-life stories, and practical steps, this episode is your blueprint for building confidence, curves, and vibrant health.

Lisa shares the essentials of resistance training, how to lose stubborn belly fat without restrictive diets, managing hormones and menopause shifts, busting metabolism myths, and exactly what you need to do to lift, shape, and love your body at any stage of life. Plus, get expert advice on bone health, bust firmness, beating bloat, and using smart tech for lasting results!

Timestamp Overview:

00:00 - Introduction & Why the Hourglass Figure Feels Impossible

00:47 - Can Women Over 40 Really Transform Their Shape?

01:16 - Lisa’s Blueprint: Where to Begin at Any Starting Point

02:07 - Why Resistance Training (Not Just Cardio) is Essential

03:06 - Calories, Moderation, and Defying Diet Fads

04:42 - Hormones, Menopause, and Why Midlife Weight Loss Feels Harder

06:03 - Is Your Metabolism Actually Slowing Down?

07:16 - Slimming the Waist: Without Extreme Dieting

09:01 - Sleep, Stress & Digestion: The Surprising Flat Tummy Fixes

12:51 - Food Sensitivities, Bloating, and Gut Health

14:12 - Morning & Evening Nutrition for Better Digestion

17:21 - Normal Cycles of Bloating: What’s Actually “Normal”

17:45 - Do Corsets & Waist Trainers Really Work?

20:09 - Why Your Shoulders & Glutes Create the Hourglass Look

21:24 - Pancake to Bubble: The Safe Glute-Building Plan

23:04 - Best Exercises for Round, Lifted Glutes

24:13 - Nutrition for Muscle Growth (and the Surprising Role of Protein)

25:41 - Standing and Steps: Daily Movement Tips for a Perkier Behind

25:50 - Weight Loss & Your Bust: What Can (and Can’t) Be Changed

27:42 - Supported, Firmer Breasts: Protein, Collagen, and Exercise

30:39 - Bone Health for Life: Eating & Moving to Prevent Osteoporosis

33:36 - How to Train Safely & Gradually at Any Age

35:00 - Must-Have Fitness Tech for Motivation & Progress

38:14 - Understanding Metabolic Age & Body Composition Scans

40:19 - Recovery: Bouncing Back from Injury and Overtraining

Connect with Lisa Franz:

Instagram: @nutritioncoachingandlife

Website: https://nutritioncoachingandlife.com/

Connect with Lily Patrascu:

Instagram: @lily.global https://www.instagram.com/lily.global/

Website: https://lily.global/

Youtube: @lily.global

Connect, Share & Subscribe: Loving the inspiration and practical tips? Subscribe to Lily’s podcast for more expert guests, uplifting real-life stories, and tools for lasting transformation. Follow Lily @lily.patrascu and Lisa @nutritioncoachingandlife, and tag your favorite episode takeaway.

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Tina Marie Fuller, double-certified fibroid and plant-based nutrition coach, and the inspiring voice behind the transformative journey from personal diagnosis to helping hundreds of women naturally heal fibroids, reclaim hormonal health, and avoid unnecessary surgery.

Tina Marie Fuller unpacks her own honest path with fibroids, busts myths about treatment options, and shares exactly which nutrition, lifestyle, and mindset tools have helped her and her clients finally see real, evidence-backed results. If you or someone you know struggles with painful periods, heavy bleeding, or hormonal discomfort, this episode is packed with supportive advice, actionable strategies, and hope to start your own natural healing path!

Timestamp Overview:

00:00 – Welcome & Introduction

00:31 – Tina Marie Fuller: Her Story, Credentials & How Fibroids Led to Her Calling

01:48 – Sharing Her Fibroid Journey on Social Media & Launching Group Coaching

02:35 – 90-Day Womb Healing Challenge—Community & Real Results

03:18 – What Are Fibroids? Holistic & Medical Explanations

04:02 – Diagnosing Fibroids: Symptoms, Exams & Scans

04:54 – Common Symptoms: Heavy Bleeding, Pain, Backaches & More

05:46 – Tina Marie Fuller's Own Symptom Experience & Early Diagnosis

06:42 – Should All Fibroids Be Treated? The Bigger Picture

07:22 – Client Case Study: When “Benign” Isn’t So Benign

08:03 – Natural Elimination—The Reality of Passing Fibroids Vaginally

09:02 – Complications: Fibroids, Fertility & Seeking The Right Medical Advice

10:06 – The Importance of Second Opinions & Modern Approaches

12:27 – Tina Marie Fuller's Exact Lifestyle Changes for Natural Healing

13:36 – What Does “Fibroid-Friendly” Really Mean?

14:01 – The Role of Emotional Healing, Trauma & Mental Wellness

15:09 – Micronutrient Deficiencies: D, Magnesium, Iron & Potassium

16:20 – What Fibroid-Healthy Eating Looks Like

17:20 – Hidden Pitfalls: Processed Health Foods, Mock Meats & Organic Choices

18:45 – Portion Control, Protein, and the Value of Amino Acids

20:02 – Supporting The Body: Meal Timing & Real-Life Examples

22:00 – Mistakes in Meal Patterns, Caloric Intake, and Snacking

23:12 – Plant-Based Healing: Best Fruits, Vegetables & Juicing Tips

26:10 – Why You Need More (Not Less): Nutrient Density, Not Just Salads

28:00 – “Seeded” Wisdom: Why Fruit Seeds Matter

30:40 – Inside the “Womb Strong” Book: Recipes, Herbs, Teas & Resources

34:41 – Hydration: It’s Non-Negotiable

35:13 – Movement & Getting Unstuck: 15-Minute Walking Habit

37:13 – Advanced Tips: Rest, Mindset, Journaling & True Healing

38:32 – Where To Find Tina Marie Fuller, Her Book, and Free Resources

Connect with Tina Marie Fuller:

• Instagram: @tinamariefuller_
• Website: https://tinamariefuller.com/

Connect, Share & Subscribe: Craving more expert insights, actionable tips, and authentic wellness conversations? Subscribe to the Nutrition and Life podcast and follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for upcoming guests, free downloads, and Lisa’s latest updates! Share your favorite moment from this episode and tag us to join the conversation!

Welcome to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Nicole Hagen, an experienced online nutrition coach and mom of two whose no-nonsense approach to sustainable nutrition, body confidence, and ditching diet culture is helping women everywhere redefine what it means to be healthy, happy, and strong.

Nicole opens up about her personal journey from restrictive eating and injured “cardio bunny” to recovering her relationship with food, embracing her strength, and raising a healthy family, while juggling the reality of mom life and work. You’ll get Nicole’s top strategies for building lasting nutrition habits, maintaining consistency amidst chaos, breaking the “all or nothing” mindset, and raising adventurous (but realistic!) little eaters.

Tune in for practical wisdom, relatable stories, and actionable tips for women at every life stage, plus Nicole’s honest reflections on self-compassion, letting go of perfection, and finding support.

Timestamp Overview:

[00:00] - Introduction & Nicole Hagen’s Journey

[00:33] - How Nicole’s Past Shaped Her Coaching Philosophy

[02:45] - From Control to Nourishment: Overcoming Diet Culture

[06:31] - Injury, Recovery & Discovering Strength Training

[09:03] - Shifting Focus from Calories Burned to Body Capability

[11:24] - Why Hyper-Independent Women Struggle with Weight Loss

[13:02] - Asking for Help, Letting Go of Perfection & Consistency

[16:14] - Navigating Control, Hormones, and Letting Life Happen

[18:47] - Focusing on What You Can Control in Fat Loss

[22:00] - Juggling Mom Life: Good Enough, Not Perfect

[24:06] - Resourcefulness & Flexible Consistency

[27:49] - Feeding Kids: Exposing Little Ones to a Variety of Foods

[31:28] - Food as Reward—Raising Emotionally Healthy Eaters

[36:08] - Handling Screen Time, Mindful Eating & Setting Examples

[40:33] - Modeling Habits, Final Thoughts & Where to Connect with Nicole

Connect with Nicole Hagen:

Instagram: @nutritionwithnicole

Coaching & Resources: https://nutritioncoachingwithnicole.com/

Connect, Share & Subscribe: Find more inspiring conversations and expert tips on sustainable nutrition by subscribing to the podcast and joining us on social media! Share your biggest “aha” moment from this episode and tag us @nutritioncoachingandlife. For Lisa’s latest events, offerings, and more, visit https://nutritioncoachingandlife.com/

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Josie Gibson, Director of Communications at Bridge Publications, to unravel the world of Dianetics and the hidden forces holding us back from our healthiest, happiest selves.

Josie shares her deeply personal journey from struggling with stress and self-confidence to finding clarity and purpose through Dianetics: The Modern Science of Mental Health. She breaks down the fascinating concepts of the analytical mind vs. the reactive mind, reveals how our past traumas shape present-day habits, and explains how practical techniques can help you break through limiting beliefs—whether you’re working on weight loss, mental health, or letting go of old patterns.

Stay tuned for inspiring real-life stories, easy-to-implement tips, and a refreshing perspective on the mind’s true power to heal and transform.

Timestamp Overview:

[00:00] - Introduction & Josie’s Background

[00:22] - What is Bridge Publications & Josie’s Mission

[01:14] - Discovering a Passion for Helping People with Dianetics

[02:07] - Personal Experiences with Stress & Self-Confidence

[02:47] - Finding Dianetics: Turning Point & Lasting Change

[04:04] - What Is Dianetics? Core Definitions & Principles

[05:06] - The Analytical Mind vs. The Reactive Mind

[08:51] - Real-Life Example: Trauma and the Subconscious

[10:56] - Overcoming Limiting Beliefs and Self-Sabotage

[13:36] - Why Bad Habits and Fears Persist

[14:15] - Childhood Experiences & Lasting Associations

[20:00] - How the Mind Forms Connections: Personal Anecdotes

[21:37] - Unlocking the Mind’s Full Potential

[22:34] - Step-by-Step: How the Dianetics Technique Works

[24:33] - Relief from Past Trauma: Powerful Testimonies

[27:12] - The State of “Clear”: What It Means

[28:16] - How to Get Started: Resources & Practical Tips

[29:44] - Grounding Exercises for Stress and Overwhelm

[31:19] - Awareness, Present Moment, and Breaking Old Patterns

[34:28] - Digging Deeper: When Habits Don’t Have an Obvious Cause

[38:31] - Building Better Coping Strategies & Reward Systems

[39:16] - Where to Learn More & Connect with Josie

Ready to explore more?

• Get the book: “Dianetics: The Modern Science of Mental Health” at dianetics.org or wherever books are sold.
• Interested in hands-on help? Find your local Dianetics two-day seminar at dianetics.org.
• Connect on social media:
• Instagram: @bridgepubinc
• Publisher: @BridgePubInc

Connect, Share & Subscribe: Enjoyed today’s episode? Share your favorite takeaway, subscribe for more expert conversations, and follow us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/ for upcoming guests and all things wellness!

Welcome to another enlightening episode of the Nutrition and Life podcast! Today, Lisa sits down with women’s health and hormone coach Jenn Pike, whose decades of expertise in fitness, nutrition, and integrative health have empowered women all over the world to take practical, sustainable steps toward wellness.

Jenn shares her journey from fitness enthusiast to renowned women’s health educator, highlighting the importance of intentional strength training, community support, and unlearning diet culture myths. This episode uncovers actionable tips for muscle building, why less is often more, the real value of tracking nutrition, and how digestion, gut health, and the liver tie into hormonal balance and long-term weight management.

Turn up the volume for fresh insights, grounded strategies, and supportive advice for anyone ready to step away from chronic dieting and discover what thriving in your own body really means!

Timestamp Overview:

[00:00] - Introduction & Jenn’s Health Journey

[01:22] - Early Passions and the Decision to Work in Health

[03:06] - Resistance Training, Muscle Building & “Less but Better”

[06:28] - Why Overdoing It Holds Women Back

[07:36] - How Eating More (Not Less) Improves Body Composition

[10:13] - The Importance and Power of Tracking Nutrition Data [

12:09] - Maintenance Calories, Metabolic Reality, and Breaking Free from Undereating

[14:07] - Motivation Struggles & Owning a New Lifestyle

[16:17] - Fullness, Satiety, and Retraining the Nervous System

[18:14] - Meal Frequency, Protein Intake & Moving Beyond Fasting

[19:10] - Breaking Bathroom Taboos: Gut Health & Hormones

[20:30] - Digestion 101: What You Digest (and Excrete) Matters [

22:55] - Practical Gut Health Tips: Chewing, Mindful Eating & More

[26:13] - The Liver’s Role in Detoxification and Hormonal Balance

[29:00] - Blood Sugar, Insulin Resistance, and Modern Health Challenges

[31:25] - Continuous Glucose Monitors, When to Use and Why Context is Key

[33:09] - Nervous System, Sleep Trackers, and Personalized Approaches

[37:12] - Pre-Workout Nutrition, Fasting, and Finding Your Unique Routine

[38:56] - Jenn’s Functionally Integrative Coaching Mentorship: What’s Inside

[41:23] - Where to Learn More & Connect with Jenn

Connect with Jenn Pike:

Instagram: @jennpike Website: www.jennpike.com

Connect, Share & Subscribe: For more practical nutrition wisdom and inspiring women’s health conversations, subscribe to the podcast and follow us for updates and Lisa’s latest expert guests. Share your favorite moments, tag us on Instagram @nutritioncoachingandlife, or visit our website at nutritioncoachingandlife.com to continue your wellness journey!

Welcome to a deeply insightful episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Jasmine McCrary, holistic health coach and wellness educator, for a candid conversation about her powerful journey from struggling with persistent acne and weight challenges to discovering gut health and inner transformation. Jasmine shares practical strategies for healing from the inside out, balancing hormones, finding food freedom, and the rituals, foods, and mindset shifts that have allowed her, and now her clients, to thrive.

If you’ve ever wondered how to truly nourish your gut, conquer sugar cravings, optimize hormones, or establish sustainable routines that support your wellbeing, you’ll find actionable advice, relatable stories, and genuine encouragement in this empowering episode.

Timestamp Overview:

[00:00] - Introduction & Jasmine’s Journey to Holistic Coaching

[00:26] - From Personal Health Struggles to Transformation

[00:47] - Discovering the Root Cause: Gut Health & Functional Medicine

[01:26] - The Power of Slowing Down and Trial & Error

[02:11] - The Turning Point: Research, Self-Care & Motivation

[02:47] - How Jasmine Starts with New Clients: Assessing Environment, Stress, and Habits

[03:50] - Why Gut Health? Jasmine’s H. Pylori Discovery

[04:32] - Healing Protocols and Nourishing Foods for the Gut

[05:25] - Beating Sugar Cravings with Balanced Meals [

06:10] - Food Pairing, Blood Sugar & Morning Routines

[07:06] - Nervous System Nutrition: Magnesium, Bone Broth & Soothing Foods

[08:04] - Anti-Inflammatory Foods & Herbs

[08:43] - Top Gut Health Supplements: Magnesium, Zinc, Turmeric & Liver Support

[09:40] - Personalized Nutrition: Blood Type, Food Order, and Gut Healing

[11:30] - Intermittent Fasting, Eating Windows & Consistent Routines

[13:54] - Protein Timing, Balanced Meals & Working with Individual Needs

[14:47] - Cycle Syncing Food and Workouts for Hormone Health

[15:48] - Perimenopause, Postpartum & Stress-Reducing Habits

[16:54] - Mindset Practices: Self-Care, Journaling, and Accountability

[17:44] - Morning & Bedtime Routines for Circadian Health

[18:54] - Magnesium Types, Fiber, and Bowel Regularity

[20:03] - Preventing/Combating Constipation: Movement, Hydration & Triggers

[21:02] - Foods to Prevent Constipation & Individual Responses

[23:52] - Gradually Increasing Fiber, Hydration, and Listening to Your Body

[25:24] - Dates, Blood Sugar, and Hormone Support—The Right Way

[26:27] - Where to Find Jasmine and Join Her Community

Connect with Jasmine McCrary:

Instagram: @holisticwithjas

TikTok: @holisticwithjas

Join Jasmine’s journey and stay tuned for her upcoming group community and gut-healing supplement line!

Connect, Share & Subscribe: Want more empowering nutrition advice and inspiring holistic health stories? Subscribe to the podcast and follow us on social for the latest episodes, expert guests, and Lisa’s wellness wisdom. Share your favorite takeaway and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com

Welcome back to a special highlight edition of the Nutrition and Life podcast! In this replay, host Lisa Franz revisits her conversation with renowned researcher Dr. Bill Campbell, professor, lab director, and evidence-based educator whose work bridges cutting-edge science and real-life results.

This episode hand-picks the standout insights from their original discussion: from myth-busting carbs and the “high-carb experiment,” to how protein protects muscle, the truth about diet breaks and refeeds, plus rapid fat loss protocols and coaching wisdom you can use right away. Whether you’re new to the show or ready for a science-fueled refresher, this rerun will inspire and equip you with practical takeaways for a healthier, more sustainable approach to nutrition and fitness.

00:00] – Introduction & Dr. Bill Campbell’s Motivation for Studying Menopause

[04:07] – The Limits of Traditional Fat Loss Methods During Menopause

[08:17] – Menopause, Aging, and Body Fat Redistribution

[13:33] – Strategies for “Menopausal Weight Loss Resistance”: Feed Down vs. Feed Up Approaches

[14:05] – The “Feed Down” Approach: Intensive, Short-Term Calorie Reduction

[19:12] – The “Feed Up” Approach: Mediterranean Diet & Increasing Calories

[24:25] – Client Experience: Anti-Inflammatory Diets, Stress, and Exercise Adjustments

[31:32] – The Critical Role of Sleep in Fat Loss, Muscle Retention, and Health

[36:26] – Foundations: Protein, Resistance Training, Cardio, and Lifestyle for Menopausal Health

[39:54] – Can You Build Muscle During Menopause? What the Research Shows

[43:31] – HRT, Testosterone, and Body Composition: What the Data Actually Says

[47:43] – What’s Next? Dr. Campbell’s Upcoming Studies & Invitation to Participate

[49:22] – Wrap-up, Key Takeaways, and Where to Find Dr. Campbell

Connect & Share: Catch future episodes, bonus content, and nutrition tips by following us online!

Tag your favorite takeaway and join the conversation: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/

Subscribe, share, and revisit these highlights as often as you like, see you next time for more science-driven, empowering conversations!

Welcome to another empowering episode of the Nutrition and Life podcast! Host Lisa Franz welcomes Amanda Soukoulis, sought-after functional medicine practitioner and holistic health coach, renowned for helping high performers regain energy and optimal health by getting to the root cause of gut, hormonal, and detox issues.

Amanda shares her personal story from peak performance to health collapse to recovery through functional medicine—plus her “test, don’t guess” method for finding underlying issues. The episode covers practical tips for gut healing, detox support, sleep, daily habits, the hormone-libido connection, and the real role of peptides in performance and healing.

Loaded with actionable advice and real-life stories, this is a must-listen for anyone ready to become the CEO of their own health!

Timestamp Overview:

[00:00] - Amanda’s health collapse & journey to functional medicine

[04:09] - Why testing is the foundation of healing

[07:00] - How Amanda customizes testing for each client

[09:59] - Gut healing vs. gut health explained

[12:20] - The underrated importance of sleep

[14:15] - Key foundations for detox & liver support

[18:37] - Hormones, libido, and true root causes

[27:27] - Rethinking coffee, hydration, and energizing your day

[33:19] - Resistant starches: why, what, and how

[37:21] - Final advice: don’t go it alone—find the right guide

[41:14] - Exclusive Peptide Playbook & how to connect

Key Discussion Points:

• Amanda’s rapid shift from dancer to health advocate and how that drives her approach
• “Test, don’t guess”: why functional labs are crucial for progress
• Gut healing principles, common triggers, and easy lifestyle wins
• Hormone and libido basics—how gut, stress, toxins, and micronutrients all play a part
• Why sleep, hydration, protein, and nutrient timing matter
• The real deal on coffee, matcha, and supporting your adrenals
• Using resistant starches to feed your gut
• When (and how) to consider peptides for extra results
• Amanda’s signature FLOW method: Fuel, Locomotion, Off Switch, Water

Connect with Amanda Soukoulis:

Instagram: @amandasouks Get Amanda’s exclusive Peptide Playbook: DM “FRANZ” to Amanda on Instagram for your free blueprint!

Website: https://amandasoukoulis.com/

Connect, Share & Subscribe: Craving more science-backed insights and real-life health turnarounds? Subscribe and follow @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Tag us with your top takeaway!

Welcome to a new episode of the Nutrition and Life podcast! Today, our host, Lisa, is joined by Maddie Hawley, a registered dietitian, personal trainer, and coach, who’s passionate about helping women find balance, food freedom, and confidence through an integrative approach to wellness.

In this episode, Maddie opens up about her own journey from burnout in the corporate world to building her own coaching business, and shares practical tools for achieving client consistency, embracing the "gray area," and getting results that last. Lisa and Maddie dig deep into how to avoid the all-or-nothing mentality with nutrition, why “perfect” tracking isn’t always the answer, the importance of periodizing your nutrition, and ways to foster true flexibility in your health journey.

If you’re tired of rigid dieting, want to understand reverse dieting, or are searching for habits that actually fit your real life, you don’t want to miss this power-packed conversation!

Timestamp Overview:

00:00 - Introduction & Maddie’s Story

02:21 - Pivoting to Dietetics & Launching an Online Business

02:54 - Common Macro Tracking Challenges

03:23 - Building Healthy Relationships with Food & Tracking

05:04 - Learning to Live in the Gray Area

06:06 - Tracking as an Educational Tool

07:24 - Pitfalls of “Tracking Didn’t Work”

08:28 - Why Eating Out and Special Occasions Matter Most

09:50 - Food Logs: Learning from High Calorie Days

10:30 - Adjusting Meals for Social Events

11:29 - Why Consistency Beats Perfection

13:42 - Nutrition Periodization & Setting Realistic Targets

14:16 - What Is a Reverse Diet?

16:20 - Reverse Dieting: Mindset Challenges & Missteps

17:18 - Why Intuitive Eating Can Backfire Post-Diet

18:15 - Feeling “Fluffy”: Overtraining, Inflammation, and Plateaus

19:06 - The “Five Dials” Approach to Wellness

21:07 - Impact of Sleep, Stress, and Food Quality

24:09 - Processed Foods and Calorie Accuracy

25:40 - Maddie’s Recommended Training Routine

27:23 - Cardio vs. Strength Training Mistakes

28:17 - Overtraining and Hormones in Perimenopause

29:31 - Integrating Training, Nutrition, Sleep, Stress, Mindfulness

30:38 - Mindfulness Practices That Work

32:31 - Mindfulness in Action: Breaking Food Patterns

34:57 - Downregulating Stress After Workouts

36:05 - Maddie’s Own Fitness Routine

37:27 - Walking, Post-Meal Movement, and Blood Sugar

38:46 - Connect with Maddie & Episode Wrap Up

Connect with Maddie:

Instagram: @maddiehawley Website: www.maddiehawleycoaching.com

Connect, Share & Subscribe: Want more expert guests and practical tools for nutrition and life? Subscribe to the podcast, follow us on Instagram @nutritioncoachingandlife, or check out the website at https://nutritioncoachingandlife.com. Share your favorite takeaway from this episode and tag us!

Welcome to another empowering episode of the Nutrition and Life podcast! In today’s conversation, Lisa is joined by Dr. Carrie Jones, a renowned women’s health expert whose passion for hormones, menopause, and holistic wellbeing has helped demystify some of the most misunderstood aspects of female health.

Dr. Jones shares her inspiring journey into women’s health, cuts through misinformation around menopause and hormones, and brings powerful clarity to topics such as estrogen detoxification, protein myths, cortisol management, sleep issues, and the real role of testosterone therapy for women. With her signature warmth and clinical expertise, Dr. Jones offers both deep science and actionable strategies for women seeking to thrive throughout the menopause transition and beyond.

Timestamp Overview:

[00:00] - Intro & Dr. Jones’ journey into women’s health

[00:57] - Hormone therapy myths & influence of mentors

[02:14] - Estrogen detox: what it means and why it matters

[03:07] - Good vs. bad detox pathways & cancer risk

[04:04] - Symptoms when detoxification backs up

[04:48] - Impact of diet, lifestyle, and alcohol on estrogen metabolism

[05:40] - Menopause, breast cancer fears, and starting hormones

[07:10] - The complicated link between estrogen and breast cancer

[07:41] - Juice cleanses, “detox teas,” and what really works

[09:15] - Protein needs: myths, individual differences, and muscle maintenance

[12:12] - Incremental protein changes and benefits

[13:58] - Is high protein harmful for longevity?

[15:11] - Stress, cortisol, and progesterone: why “rest & digest” matters [

17:30] - Micro-habits for real stress relief

[20:28] - The productivity badge and its hidden cost

[20:37] - Troubleshooting sleep: hormones and blood sugar

[22:09] - The Chinese body clock & night-time wakeups

[24:35] - The necessity (and difficulty) of true quiet time

[26:02] - 11-minute “reset” practice for busy lives

[28:44] - Testosterone in women: myths, benefits, and risks

[34:10] - Custom hormone plans and side effect management

[35:41] - Labs women need for full-body health

[37:50] - Invisible risks: why you need annual lab checks

[38:54] - Where to find Dr. Jones & her top free resources

Connect with Dr. Carrie Jones:

nstagram: @dr.carriejones

YouTube: @drcarriejones

Website & Resources: https://drcarriejones.com

Connect, Share & Subscribe: Want more hormone wisdom and actionable conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s updates. Share your favorite insight from today’s show and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com!

Welcome to an enlightening episode of the Nutrition and Life podcast! Today, host Lisa Franz. sits down with the inspiring founder of ISALT (Institute for Success and Leadership Training) Stae Hall to unpack the power of emotional intelligence, soft skills, and feminine strengths in leadership and everyday life.

Stae shares a candid journey from feeling out of place in male-dominated corporate environments to building an institute dedicated to executive coaching, workforce readiness, and personal growth. You’ll discover practical strategies for empathy, boundaries, conflict resolution, active listening, embracing femininity, overcoming negative self-talk, and letting go of perfectionist control—in work, family, and beyond.

Whether you’re a professional striving for career advancement or simply seeking to communicate better and feel more empowered, this episode is packed with actionable wisdom, real-life anecdotes, and encouragement.

Timestamp Overview:

[00:00] - Welcome & Episode Introduction

[00:23] - The ISALT Mission: Success, Leadership & Bridging the Soft Skills Gap

[01:34] - Discovering Emotional Intelligence and Certification Journey

[03:05] - Defining Soft Skills: Communication, Collaboration, and Empathy

[04:07] - Coaching Go-Getters: Learning to Work With a Team

[04:17] - Empathy as Foundation for All Soft Skills

[05:14] - “Care but Don’t Carry”: Boundaries for Coaches & Empaths

[06:00] - Cautious Empathy & Healthy Limits in Corporate Life

[08:25] - What Healthy Boundaries Really Are—and Aren’t

[09:07] - Keeping Your Own Boundaries and Acting With Empathy

[10:25] - Healthy Conflict Resolution: The Power of Pausing and Processing

[12:28] - “No Filter” Isn’t Always Best: Why Pause Matters

[13:46] - Breathwork, Silence & Handling Different Communication Styles

[15:46] - Active Listening: How to Actually Listen and Be Heard

[18:08] - Judgement vs. Empathy: The Simple Test

[19:38] - Coaching Negative Self-Talk, Mirror Work & Affirmations

[21:32] - Speaking Kindly to Yourself: “Would You Say That to a Friend?”

[22:52] - Embracing Feminine Strengths in Leadership and Life

[24:05] - The Power of Nurturing and Genuine Care

[25:35] - Cycle Syncing and Honoring Your Energy at Work

[28:34] - Letting Go of Control: From “Doing it All” to Good Enough

[29:06] - Real-Life Letting Go: Learning Not to Sweat the Small Stuff

[32:08] - When High Standards Become Criticism—Finding Balance

[33:36] - About ISALT: Who They Serve, What They Offer

[35:57] - Online & In-Person Coaching: Expanding for 2024

[36:31] - ISALT’s Exciting Launch in Virginia & The Road Ahead

[37:31] - Closing Thoughts & Links for More Information

Connect with Stae Hall:

Instagram: @isalt4u

\Website: https://isalt4u.com/

Connect, Share & Subscribe: Love this episode? Subscribe to the Nutrition and Life Podcast and stay tuned for more powerful conversations, expert insights, and life coaching wisdom. Share your favorite takeaways and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to another transformative episode of the Nutrition and Life Podcast! Today, host Lisa Franz sits down with Deandrea Martin, an active-duty service member, manifestation coach, and powerhouse in the mind-body transformation space. Deandrea Martin opens up about her journey from unfulfilled college grad to mentor, her obsession with personal development, and the specific frameworks she uses to help clients master subconscious reprogramming and build their dream life.

This episode will leave you rethinking the stories you hold onto, the power of reframing adversity, and the true relationship between systems, discipline, and self-love. If you’re ready to step into your “highest timeline,” rewire limiting beliefs, and draw inspiration for both health and personal abundance, you’ll find a wealth of practical wisdom here.

Timestamp Overview:

00:00 – Welcome & Introduction to Manifestation Coaching

00:41 – Deandrea Martin: Background, Purpose, and Personal Journey

02:01 – Discovering Personal Development & The Role of Fitness in Mindset

03:57 – Identifying Limiting Patterns: Reframing and Overcoming Victim Mentality

06:06 – Growth Opportunities: Lessons from Adversity in Nutrition and Life

07:28 – Sourcing Inner Power: Why Clarity on Your Desires is Essential

08:35 – The “To Be” List & Building Identity Through Systems

09:36 – The Importance of Action: Why Affirmations Alone Aren’t Enough

10:36 – Discipline as the Highest Form of Self-Love

14:45 – Embodiment, Self-Respect, and Attracting What You Seek

17:14 – Parenting, Example-Setting, and Generational Health

19:40 – Conflicting Desires & The Trade-Offs of Transformation

22:24 – The Realities Behind Taking Action & The Perils of Waiting

25:10 – Money Mindset, Abundance vs. Scarcity, and Manifesting Wealth

29:33 – Letting Go of Control & Trusting the Process

32:34 – Overcoming the Urge for Instant Gratification & Appreciating the Journey

35:34 – The My Highest Timeline Program: Core Methods & Community

36:39 – The Most Common Limiting Beliefs: Self-Worth, Confidence, and Fear

38:09 – Getting to the Truth: Asking the Right Questions

40:20 – Final Takeaways: Your Dream Life is Built from Within

41:16 – Connect with Deandrea Martin & Episode Close

Connect with Deandrea Martin:

Instagram: @dreaa_6

TikTok: @_bigspeaker

Connect, Share & Subscribe: Craving more mind-body strategies and inspiring stories? Subscribe to the podcast and follow us on social for more motivational guests, practical tips, and a behind-the-scenes look at Lisa’s latest work. Share your favorite insights from this episode and tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more.

Ready to rewrite your story? Let this episode guide you to your highest timeline!

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Tarah Timothee, a dynamic fitness studio owner and midlife wellness advocate whose transparent, down-to-earth approach to fitness, mindset, and hormone management has empowered countless women to build healthier, stronger lives through every stage of midlife.

Tarah Timothee gets candid about transitioning from a corporate career in fashion to running a thriving women-focused fitness studio (and surviving COVID!), shares how she learned the importance of mindset shifts over just “doing more cardio,” and explains why functional strength, self-advocacy, and hormonal health are crucial for real transformation. You’ll also hear practical tips for building sustainable exercise habits, the truth about hormone therapy and menopause, how to handle setbacks, and her firsthand experience with creatine and Hyrox competitions at 51!

Tune in for practical strategies, relatable anecdotes, and a whole lot of fun and encouragement for every listener seeking real change!

Timestamp Overview:

[00:00] - Introduction & Episode Goals

[00:23] - Tarah Timothee’s Inspiration & Journey into Fitness

[01:00] - Launching Revolve Fitness & Navigating COVID

[01:53] - From Retail Management to Passion in Fitness

[03:52] - The Real Key to Client Transformation: Mindset

[05:24] - Why You Can’t Want Change More Than Your Client

[06:14] - Cardio vs. Strength: Breaking Old Fitness Beliefs

[07:02] - Building a Training Split for Real Life

[09:17] - Must-Have Exercises: Squats, Deadlifts, Rows, Push-ups

[11:27] - Working Around Injury: Modifications & TRX

[13:39] - Menopause, Hormones & the Weight Gain Struggle

[15:25] - The Importance of Lab Work & Medical Advocacy

[16:51] - Doctor Limitations & New Hormone Science

[19:13] - Knowing Your Body: Baseline Labs & Fluctuations

[21:16] - Hormone Replacement Therapy: Fears & Facts

[22:13] - Tarah Timothee’s Personal HRT Journey

[25:42] - Nutrition Essentials: Protein, Fiber, and Alcohol

[28:18] - The Impact of Ditching Alcohol

[31:18] - Supplements for Menopause: Creatine & Beyond

[33:34] - Hyrox Races: What They Are & Why Try One

[38:14] - Balancing Endurance & Strength for Longevity

[39:53] - Where to Find Tarah Timothee & Studio Info

Connect with Tarah Timothee:

Instagram: @tarahtimothee

Website: https://www.revolvecoralsprings.com/

Connect, Share & Subscribe: Want more fitness 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 insightful episode of the Nutrition and Life podcast! Today, host Lisa sits down with Alison Sullivan, a retired police detective from Wethersfield, Connecticut, whose expertise in threat recognition, personal safety, and crime prevention brings a crucial new perspective to the show.

Alison shares stories from her two decades on the force—including being her department’s first female detective—and explains how her real-world investigative experience now helps civilians of all ages develop everyday safety habits. From actionable ways to spot and avoid opportunistic predators, to practical tips for safe travel, ridesharing, and responding to your instincts, this episode is filled with wisdom every listener can use to proactively protect themselves and loved ones.

Whether you’re a parent, young adult, or anyone looking to feel more confident about personal safety, you’ll leave this episode empowered with practical strategies and crucial “real-life” advice.

Timestamp Overview:

[00:00] - Introduction & Alison’s Journey Into Law Enforcement

[01:15] - From Nonprofit Work to Detective: Overcoming Obstacles

[02:08] - What TV Gets Wrong About Police Work

[03:19] - Pioneering as the First Female Detective & Early Investigative Work

[04:16] - Shifting From Policing to Civilian Safety Consulting

[05:02] - Recognizing Threats: Why Complacency Can Be Dangerous

[06:12] - Primary vs. Secondary Prevention & Addressing Predator Behavior

[07:33] - The Reality of Opportunistic and “Evil” Predators

[08:42] - Substance Use and Increased Risk: Lessons from Investigations

[10:32] - Risk Reduction Tips: Staying Safe When Socializing

[13:22] - Real-Life Risks of Over-Intoxication—Preventing Accidental Harm

[14:14] - Rideshare Safety: Steps to Take Before You Get In

[17:07] - Practical Guidelines for Women: On the Road and Filling Up

[18:24] - Researching Destinations, Car Maintenance, & Police Resources

[20:42] - Daylight & Crowds: Smart Safety Habits for ATMs and Gas Stations

[21:26] - Isolated Spaces and Changing Your Routine

[23:13] - Working Late and Asking For Help: Trusted Safety Resources

[24:15] - The Power of “Gut Feelings” in Threat Recognition

[24:33] - Alison’s Story: Trusting Instincts in a “Safe” Neighborhood

[28:38] - The Aftermath: Why Listening to Your Instincts Matters

[29:54] - The Reality of Self-Defense: Training Limits and Practical Value

[33:16] - Stranger Danger vs. Acquaintance Assault: What Most People Get Wrong

[34:51] - Pepper Spray Experiences & Cautions

[37:02] - Practicing With Self-Defense Tools: What You Need to Know

[38:52] - Assessing Real-Life Practicality—Changing Habits vs. Carrying Weapons

[40:39] - Closing Thoughts: Alison’s Approach to Safety Coaching and Consulting

[41:32] - Where to Learn More and Connect with Alison

Connect with Alison Sullivan:

Instagram @protectus.solutions https://www.instagram.com/protectus.solutions/

Website: https://protectus.solutions/

Youtube: @Protectus-Solutions

Connect, Share & Subscribe: If you found Alison’s safety tips eye-opening, share this episode and tag us with your biggest takeaway! Subscribe for more insightful conversations, expert guests, and the encouragement you need to thrive—inside and out.

Welcome back to the Nutrition and Life podcast! Today’s episode is a special encore presentation with the remarkable Holly Baxter, a registered dietitian, bikini competitor, coach, and science communicator dedicated to helping women worldwide bridge the gap between health knowledge and everyday wellness.

Originally aired earlier this year, this conversation resonated deeply with our listeners. By popular demand, we’re bringing it back! Holly opens up about her journey from athletic childhood in Tasmania to the international bodybuilding stage, her evolution as an evidence-based coach, and her mission to make nutrition and training science accessible for all.

You’ll hear practical tips for contest prep (and why “slow and steady” wins the race), candid reflections on overcoming body image struggles and disordered eating, and honest talk about managing IBS, social situations, and the demands of a busy life. Whether you’re an aspiring athlete, a coach, or simply want real, actionable inspiration, this episode delivers.

Timestamp Overview:

[00:00] - Encore Intro: Why This Episode Matters

[00:45] - Holly’s Background & Journey into Nutrition

[03:15] - From Private Practice to Online Coaching

[04:21] - Competing, Travel, and Growth Over 50+ Shows

[05:45] - The Science-to-Life “Bridge”

[07:08] - Life Transitions, Slow Prep, and Social Balance

[10:31] - Healing Food Relationships & Body Image

[13:09] - Science Review: Training Volume & Practical Application

[21:04] - Training Variety and Adherence

[29:33] - IBS, Food Tolerance, and Recipe Inspiration

[41:14] - Mindset, Body Changes, and Coaching Tips

[44:16] - Understanding Scale Fluctuations

[52:28] - Wrapping Up & Where to Find Holly Online

Connect with Holly Baxter:

Instagram: @hollytbaxter

Website: https://getbiafit.com/

Connect, Share & Subscribe: We love bringing you the most impactful conversations—old and new! Subscribe for more, follow us at @nutritioncoachingandlife, and visit nutritioncoachingandlife.com for episode archives, resources, and Lisa’s latest updates.

Did this encore episode resonate? Leave us a review, share with friends, and tag Holly for a chance to be featured!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Esther Blum, an integrative dietitian, bestselling author, menopause expert, and host of the Midlife Realignment Podcast. Together, they dive deep into the realities of menopause, debunking myths, and sharing empowering, evidence-based strategies to help women thrive before, during, and after the transition.

Esther Blum opens up about her nearly three-decade career devoted to women’s health, the changes she’s witnessed in the conversation around menopause, and why calories still matter—even as hormones shift. They unpack the science of metabolism, food quality, carbs, protein, fiber, alcohol, and how to truly support your body and mind through midlife. Plus: candid talk about HRT, hormone myths, and the overlooked emotional and spiritual evolution that comes with this new season of life.

Expect actionable takeaways, inspiring stories, and a renewed sense of power—this episode is for every woman seeking clarity, confidence, and a practical path through menopause!

Timestamp Overview:

[00:00] - Introduction & Esther Blum’s Background [

02:26] - How the Conversation Around Menopause Has Changed

[03:01] - Calories, Diet, and the Menopause “Weight Gain Mystery”

[04:30] - Starvation Mode, Cortisol, and the Perils of Undereating

[05:26] - Why Carbs Aren’t the Enemy (and the Role of Keto)

[07:07] - The Truth About Food Quality, Alcohol, Protein & Fiber

[10:36] - Using a Glucose Monitor to Find Your Unique Carb Tolerance

[11:01] - Hormones, Insulin, the Role of Fiber, and Detoxification

[12:08] - Why Protein (Especially at Breakfast) Is Crucial

[14:20] - Metabolism & Thyroid: What Really “Slows Down” with Age

[15:24] - Supporting Your Thyroid and Adrenals with Food

[17:01] - The Link Between Hormones, Thyroid, and Healing Trauma

[19:34] - The Emotional & Spiritual Shifts of Midlife Transition

[22:02] - How Menopause Can Lead to Greater Confidence & Liberation

[25:27] - Boundaries, Intuition, and Redefining “Enough” [

26:27] - Demystifying HRT: Facts vs. Myths

[33:33] - Early Intervention, Rolling Out Hormones in Perimenopause

[37:46] - Empowered Next Steps (with or without HRT)

[38:22] - Where to Find Esther Blum & Download Her 30g Protein Breakfast Cheat Sheet

[39:02] - Wrapping Up & Further Resources

Download Esther’s 30g Protein for Breakfast Cheat Sheet for a jumpstart on strong, energetic mornings!

Connect with Esther Blum:

• Instagram: @gorgeousesther
• Website: estherblum.com

Connect, Share & Subscribe: Want more science-backed strategies and truly empowering conversations? Subscribe to Nutrition and Life wherever you listen to podcasts, and follow us on social for updates, resources, and Lisa’s latest insights. Share your favorite moment from the episode—tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com!

You don’t want to miss the next empowering episode—so be sure to subscribe and join the conversation!

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by transformational nutrition and identity coach Alexis Taveras, creator of the Quantum Body Blueprint and founder of the Quantum Body Collective. Known for her holistic, insightful approach to physique transformation, mindset mastery, and elevating women’s self-image,

In this episode, Alexis Taveras candidly shares her journey from collegiate weight gain and cardio “yo-yo” cycles to competing at the NPC bikini level, and ultimately discovering the keys to true, sustainable transformation. Together, Lisa Franz and Alexis Taveras dive deep into the links between identity, subconscious beliefs, boundaries, and behavior change—expanding the conversation beyond weight loss to manifesting your dream body, dream life, and abundant self-trust.

Timestamp Overview:

00:00 - Welcome & Guest Intro

00:32 - Alexis Tavares’ Journey: From Athlete, Partying, and “Freshman 25” to Coach

01:12 - The Cardio-Binge-Restrict Cycle: Why Most Change Doesn’t Stick

02:15 - Competing, Discipline & the Missing Piece of True Healing

03:27 - Identity Shifts: Why Mindset and Subconscious Reprogramming Matter

04:06 - Informed vs. Embodied: Moving Beyond “Just Knowing”

05:00 - The Quantum Body Blueprint & The Power of Identity

06:07 - Bridging the Gap: Action Steps for Building Lasting Change

07:50 - Environmental Triggers, Instant Gratification & Motivation

09:10 - Limiting Beliefs: Why “Pain” Often Drives Real Transformation

10:14 - Anchoring to Pain vs. Pleasure (and How to Use Both)

11:09 - Conflicting Desires: When Comfort Wins Over Change

12:30 - Real Talk: Do You Really Want the Result You’re Chasing?

13:04 - When Clients Aren’t Ready to Commit (& Respecting Free Will)

14:37 - How the Body Is the Portal to Your Dream Life

16:02 - Self-Image, Self-Healing, and the Ripple Effects in Life & Career

19:50 - The Quantum Body Collective: Group Transformation Beyond Nutrition

22:32 - Is Stress Addiction Blocking Your Transformation?

24:38 - Why Words Are Spells: Language, Identity & The Reality You Live

26:07 - How Nutrition & Blood Sugar Affect Your Stress Response

28:04 - The Science: Mindset, Food Beliefs, and the Milkshake Study

30:14 - Releasing Fear Around Food (The Power of Gradual Shifts)

32:05 - Subconscious Language: Why “Don’t” and “Not” Fall Short

32:50 - Quantum Leaping: What It Means & How Clients Achieve It

36:13 - Choices as Portals: Aligning Behavior with Vision

37:58 - Why Growth Always Follows Challenge

39:01 - Connect with Alexis Tavares & Take Action

Learn More & Connect with Alexis Taveras:

Instagram: @alexis.victoria.t https://www.instagram.com/alexis.victoria.t

Website: https://go.embody-her.com/quantum-body-wellness-lander

Connect, Share & Subscribe: Want more game-changing nutrition, mindset, and life strategies? Subscribe to the podcast and follow us for updates, expert guests, and Lisa Franz’s latest resources. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/.

Ready to step into the next version of yourself? This is your permission slip.

Welcome to another enlightening episode of the Nutrition and Life podcast! Today’s guest is Monica Packer, a habits and identity coach, and host Lisa Franz dives into the real roots of perfectionism, identity, resilience, and the practical habit strategies that set the foundation for sustainable change—both in weight loss and in life.

Monica shares her journey from “recovering perfectionist” to self-compassion evangelist, and unpacks the invisible labor women face, why compassion creates sustainable habits, and exactly how women can adjust habit formation to work with—rather than against—their real lives. You’ll walk away with the “sticky habit formula,” a practical playbook for lasting change, plus relatable stories on coping with invisible labor, finding self-worth beyond achievement, and setting boundaries that honor your deepest values.

Tune in for refreshing honesty, actionable tools, and the supportive wisdom you need to build habits that actually serve you.

Timestamp Overview:

[00:00] - Introduction & Monica’s Journey

[00:45] - Perfectionism: Overachieving vs. Underachieving

[02:28] - Identity Beyond Outcomes & The Power of Awareness

[05:15] - Compassion vs. Shame in Change

[07:39] - Small Wins, Messy Progress & Long-Game Mindset

[09:01] - Building Multi-Faceted Identity for Lasting Fulfillment

[10:33] - Noticing & Reframing Your Inner Critic’s Voice

[12:07] - Practical Strategies to Ease Stress

[13:41] - Stress, Misalignment & Everyday Self-Care [

15:23] - Real Self-Care vs. “Bougie” Self-Care

[17:46] - Redefining Priorities & Boundaries

[18:47] - Sticky Habits: What Are They and Why Do They Matter?

[19:47] - Habits as Helpers: How to Choose What Serves You Now

[20:34] - Navigating Identity Loss & Big Life Changes

[21:41] - Rethinking Willpower and Why Women Need Different Habit Methods

[23:36] - Invisible Labor: The Hidden Reason Women Struggle with Habits

[24:35] - Consistency & Flexibility—How to Actually Stick With Habits

[26:17] - Practical Examples: Ideal vs. Baseline Habits

[28:38] - Why Consistency Fails: It’s Not Your Fault

[30:10] - Blaming the Methods, Not Yourself

[31:31] - How to Design Flexible, Sustainable Habits

[33:40] - The Sticky Habit Formula: “When–Then” and Positive Reinforcement

[36:10] - Understanding and Validating Anger & Resentment

[37:34] - Invisible Labor at Home: Solutions and Resources

[39:09] - From Validation to Ownership: Family Communication

[40:45] - Final Takeaways, Where to Find Monica & Book Preorder

Connect with Monica Packer:

• Instagram: @aboutprogress
• Website: https://aboutprogress.com

Connect, Share & Subscribe: Want more practical change strategies and powerful stories? Subscribe to the podcast and follow us on social for updates, expert guests, and Lisa Franz's latest insights. Share your top takeaway and tag us on Instagram @nutritioncoachingandlife or visit our website https://nutritioncoachingandlife.com for more!

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Jane Karlson, an empathetic coach and accomplished bodybuilder whose transparent, down-to-earth approach to women’s health is reshaping how we think about nutrition, mindset, and self-compassion.

Jane Karlson gets honest about her own health journey, from stepping on stage in bodybuilding competitions to grappling with hormone imbalances and discovering what true balance looks like. They dive into how all-or-nothing diet thinking can sabotage progress, why compassionate coaching (with boundaries!) is essential, and how focusing on the right mindset can transform results in and out of the gym. You’ll also hear practical strategies for managing stress, finding harmony between goals and real life, and boosting your protein intake with a little creativity.

Tune in for actionable insights, real client stories, and encouragement for every woman who’s ready to break free from outdated diet rules, and build a healthier, stronger future.

Timestamp Overview:

00:00 - Introduction & Episode Theme

00:25 - Jane Karlson’s Health Journey: Bodybuilding, Coaching, Honest Lessons

05:35 - Hormone Imbalances: What Jane Karlson Tried (and What She’d Do Differently)

06:29 - Micronutrients, Supplement Myths & Real Nutrition Priorities

08:03 - The 2,000 Calorie Myth, Women’s Fear of Eating “Too Much”

08:55 - Compassionate Coaching: Meeting Clients Halfway (Without Losing the Goal)

12:00 - The Process: How to Support Clients Through Food Fears and Changing Habits

14:06 - Setting Boundaries & The Danger of Giving Up Control as a Coach

17:07 - The Mindset Pivot: From Dieting to Fueling Strength

17:57 - Deloads and Real Recovery: Putting Life Stress in the Equation

20:08 - Coaching Realities: When to Rest, Reframe, or Take a Step Back

22:28 - Limiting Beliefs: Mindset Blocks and Finding Daily “Wins”

29:48 - Long-Term Success Stories & The Power of Reflection

35:04 - Why Jane Karlson is the “Protein Treat Queen”: Satiation, Building Muscle, and Enjoying Nutrition

37:23 - Wrapping Up & Where to Connect with Jane Karlson

Drop a comment with your favorite moment, and don’t forget to subscribe for more empowering content!

Connect with Jane Karlson:

Instagram: @trainlikejane_ https://www.instagram.com/trainlikejane_

Website: https://scoobyhealth.com/pages/nutrition-coaching

Connect, Share & Subscribe: Want more practical insights and honest conversations? Subscribe to the Lisa podcast, follow us on Instagram @nutritioncoachingandlife, and check out https://nutritioncoachingandlife.com/ for all episodes, resources, and Lisa’s latest updates. Tag us with your biggest takeaway and spread the word!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with the remarkable Dr. Anne Dunev, a naturopathic practitioner, clinical nutritionist, and functional medicine expert with over 30 years of experience helping people optimize their health from the inside out.

Dr. Dunev shares her personal story of overcoming ulcerative colitis as a college student, her evolution from English major to holistic health leader, and her passion for teaching clients how to truly understand their bodies. Today’s episode dives deep into the powerful connection between hormones, mindset, liver health, and sustainable wellness, plus practical tips you can use right now for better gut health, balanced hormones, and a more resilient mind.

If you want actionable advice on eating for your hormones, managing stress, and building a future with more health span (not just lifespan), this conversation is for you!

Timestamp Overview:

[00:00] - Introduction & Dr. Anne Dunev’s Journey into Naturopathic Medicine

[00:33] - Healing Ulcerative Colitis: The Role of Mindset, Nutrition, and Self-Education

[03:22] - Lifelong Learning: From Science Studies to Functional Medicine and Practice

[05:02] - Why Hormones Impact Gut and Whole-Body Health

[06:36] - The Endocrine “Orchestra,” Gut-Brain Connection, and Mental Wellness

[08:29] - Modern Hormone Disruptors & Why They’re on the Rise

[09:09] - Environmental Toxins, Additives, and Food Cravings

[11:14] - Food First: Digestion, Adaptation, and Functional Fundamentals

[13:02] - Practical Liver Health Tips: Detox, Herbs, & Cruciferous Veggies

[15:20] - Alcohol, Menopause, and How the Body’s Tolerance Changes

[16:23] - Supporting the Pituitary & HPA Axis in Stress Management

[18:00] - The Role of Adrenals, Vitamin C, and Evolutionary Nutrition

[22:20] - Optimizing the Thyroid for Fat Loss, Muscle Gain, and Energy

[23:05] - Iodine, Selenium, and Thyroid Testing—Plus Key Supplements Explained

[26:37] - Mindset Matters: How Thoughts Shape Healing & Resilience

[27:17] - The Power of Optimism, Hope, and Self-Talk in Healing

[30:28] - Facing Trauma, Letting Go of Negativity & the Book “Dianetics”

[34:52] - Labeling, Overwhelm, and Returning to Health Basics

[35:57] - Boundary Setting, Priorities, and The Art of Saying No

[39:39] - Longevity, Health Span, and Making a Plan for Every Life Stage

[40:36] - Key Takeaways & Resources

Connect with Dr. Anne Dunev:

• Website: https://www.annedunev.com/
• Instagram: @annedunev https://www.instagram.com/annedunev/

Want More Nutrition Wisdom & Inspiration? Subscribe to the podcast and follow us on social for updates and expert guests. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at nutritioncoachingandlife.com.

Welcome to another insight-packed episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Chris Harris, globally-recognized “warrior maker,” executive coach, and author of The Book of Mindset. Chris brings decades of wisdom from training military special forces and top leaders, helping everyday people unlock the power of mindset, grit, and lasting transformation.

Chris’s journey, from humble beginnings to shaping elite warriors and now executive leaders—reveals why mindset and mental toughness aren’t just for commandos, but are essential for everyone chasing better health, self-mastery, and a meaningful life. In this episode, discover the truth about success and failure, learn how to break free from self-sabotage, and get real-world tools for setting powerful goals, building resilience, and changing your habits at a subconscious level.

Packed with memorable stories, practical frameworks, and plenty of “aha!” moments, this episode is for anyone ready to get unstuck, rewire their thinking, and pursue growth—on the battlefield or just in everyday life!

Timestamp Overview:

[00:00] - Welcome & Chris Harris’s Introduction

[00:34] - Teaching Special Forces: What Mindset Truly Means

[01:46] - Pivoting to Executive Coaching & Corporate America

[03:06] - Defining Success—And Why Failure Is Key

[05:44] - What Failure Really Is (and Isn’t!)

[08:10] - Resilience & Why Fulfillment Comes from the Pursuit

[09:21] - How to Build Real Resilience (“Why” Matters Most)

[11:19] - Attitudes vs. Mindset: Identify & Delete What Holds You Back

[12:11] - Chris’s Unique Definition of Mindset

[14:28] - Automation, the Subconscious, & Why Most Goals Fail

[17:40] - Name Your Saboteur: Friction Lives in the Subconscious

[19:17] - Accountability Tactics & Making Habits Frictionless

[20:06] - The Book of Mindset: What Real Change Requires

[23:37] - Fast Track to Change: Metacognition and “Meta Cues”

[25:16] - Disrupting Your Automation—Change Programming, Change Yourself

[26:29] - Motivation vs. Intrinsic Drive: Getting Dopamine Working for You

[27:00] - “The Power of Why” in Conversation & Goal Setting

[28:11] - Dig Three Layers Deep to Find Your Real “Why”

[30:15] - Aligning Attitudes and Goals: Naming & Battling Your Rival

[32:47] - Become a Better Conversationalist: The “Three H’s” Method

[34:37] - The Secret: Great Listeners Make Great Communicators

[37:15] - What Sets Top Performers Apart? All-In Engagement (Mind, Body & Spirit)

[39:22] - Final Reflections & Where to Find Chris Harris

Featured Book: The Book of Mindset by Chris Harris—Learn how to rewire your subconscious, break free from negative programming, and master intrinsic motivation.

Connect with Chris Harris:

• Instagram: @thewarriormaker
• Website: https://chrisharrisllc.com/
• Book: The Book of Mindset on Amazon

Connect, Share & Subscribe: Looking for more mindset mastery and motivational conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s life updates. Share your favorite insight from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to another insightful episode of the Nutrition and Life podcast! Today, Lisa welcomes the inspiring Cara Carmichael—personal trainer, nutrition coach, and founder of a thriving online coaching business dedi, ated to helping women master body recomposition, nutrition, and lasting lifestyle change. Cara opens up about her journey from exercise science student to Orange Theory coach, building her own business, and empowering women to redefine what’s possible, regardless of age or starting point.

Together, Lisa and Cara demystify the science of body recomposition, bust myths about “turning fat into muscle,” and lay out step-by-step strategies for training, nutrition, and sustainable habits. You’ll hear honest stories of imperfection and growth, practical tips for dining out and staying social, and deep wisdom on consistency, mindset shifts, and finding joy in the process, not just the outcome. Whether you’re a beginner or experienced lifter, this episode is full of energy, education, and encouragement!

Timestamp Overview:

[00:00] - Introduction & Cara’s Journey to Coaching

[00:53] - Embracing Women’s Fitness: From College to Orange Theory

[04:08] - What is Body Recomposition? Clear Definitions & Common Myths

[06:31] - The Hidden Health Benefits of Body Recomp (Not Just Aesthetics!)

[07:58] - Why Age Is No Barrier: Recomposition 30s to 60s

[08:10] - Setting Up for Success: Fat Loss Phase vs. Gaining Phase

[10:41] - Can You “Recomp” at Maintenance—or Only in Surplus/Deficit?

[12:10] - The Real Challenge: Consistency vs. Perfectionism

[15:10] - Tracking Everything—Especially on Weekends

[17:41] - Party Time? Cara’s Top Tips for Navigating Dining Out & Social Events

[20:45] - Calorie Budgeting: Smart Analogy & Practical Application

[22:03] - Why Food Awareness = Freedom, Not Restriction

[23:26] - Handling Slow Results: Staying Motivated through the Plateau [

27:17] - Progressive Overload, Fear of Heaviness, and Female Strength [

30:08] - Intensity in the Gym: The Truth About “Training to Failure”

[33:13] - What Sets Long-Term Success Stories Apart?

[34:27] - Why the Reverse Diet Is Crucial—Not Just the Deficit

[36:25] - The Power of Education: Food, Strength, and Self-Trust

[37:02] - Becoming the Person Who Loves Protein & Training

[39:03] - Cara’s Exciting Summer After ACL Recovery

[40:00] - Wrap Up & Where to Find Cara

Connect & Learn More from Cara Carmichael:

Instagram: @caraleighfit https://www.instagram.com/caraleighfit

Website: https://teamhumbleyourselfcoaching.com/

Connect, Share & Subscribe: Craving more expert stories, practical strategies, and real inspiration? Subscribe to the Lisa podcast and follow on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for future episodes, guest updates, and Lisa’s news. Share your top takeaway from this episode tag us and Cara for a chance to be featured!

Welcome to another energizing episode of the Nutrition and Life podcast! Today’s episode features host Lisa Franz in conversation with Savannah Miller, a dynamic nutrition coach, women’s health nurse, and registered dietitian whose evidence-based, holistic approach is helping women bridge modern medicine and wellness for real, sustainable change.

Savannah Miller opens up about her journey from Division 1 athlete to nutrition expert, the challenges of leaving competitive sport, and how her experiences inspired her to launch the Moan Wellness App, a resource built to empower postpartum women through education, habit change, and supportive community. You’ll hear practical tips around intuitive eating, the reality of “reds” (relative energy deficiency in sport), the art of self-check-ins, and what it really takes to build habits that last. Plus, expect honest insights and actionable strategies on gut health, cravings, and making health a celebration, not a punishment.

Tune in for relatable stories, expert wisdom, and tools you can use right now to build a happier, healthier life!

Timestamp Overview:

[00:00] - Introduction & episode goals

[00:30] - Savannah’s athletic roots & inspiration for coaching

[03:35] - Life after sport: shifting identity & celebrating movement

[08:22] - Discovering “Reds” & fueling right

[10:13] - Helping post-athletes: small changes, not restriction

[12:40] - Savannah’s coaching method: education, self-checks, real life habits

[13:32] - Managing cravings & building self-awareness

[22:45] - Lifestyle hierarchy: whole foods, sleep, protein

[25:07] - Gut health: fiber, fasting, and personalization

[28:44] - The Moan Wellness App: 8 pillars of postpartum support

[33:51] - Community Q&A and expert resources

[36:12] - What’s next for Savannah & how to connect

Connect with Savannah Miller:

Instagram: @coachsavmiller https://www.instagram.com/coachsavmiller/

Website :https://coachsavmiller.com/

Mone Wellness App

Web: https://monewellness.com

IG: @monewellnessapp

Connect, Share & Subscribe: Want more real-life nutrition advice and empowering conversations? Subscribe to the podcast and follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for updates, expert guests, and more from Lisa Franz! Share your favorite takeaway and tag us, let us know how you’re making health work for YOU!

Welcome to a replay episode of the Nutrition and Life podcast! In this insightful conversation, host Lisa Franz is joined by gut health specialist Liz Roman, aka “The Poop Queen” and co-owner of Fit Mom Lifestyle. Liz gets honest about her years-long struggle with chronic constipation, her path from frustration with conventional medicine to functional nutrition, and how she now helps women solve digestive and hormonal challenges with real, sustainable strategies.

This episode is packed with practical, actionable takeaways—whether you want to improve your digestion, break free from the cycle of stress and constipation, or balance hormones for vibrant energy. If you’ve ever wondered what’s really “normal” when it comes to gut health, how to optimize your daily habits, or what to do when over-the-counter fixes don’t work, you’ll get clarity and encouragement in this replay.

Tune in for empowering talk, myth-busting science, and soul-nourishing advice to help you finally feel good from the inside out!

Timestamp Overview:

00:00 – Introduction & Episode Goals

00:20 – Liz’s Powerful Story: Chronic Constipation, Autoimmunity, and Searching for Answers

04:26 – Leaving Corporate, Embracing Functional Nutrition, Unlocking Real Solutions05:30 – Calories In, Calories Out? Why It Isn’t That Simple

06:36 – “What’s Normal?”: The Real Frequency for Healthy Bowel Movements09:47 – Pebbly Stools, Straining, and the Hidden Faces of Constipation

10:50 – Estrogen, Toxins, and Why Bowel Health Impacts Hormones

14:13 – Quick Relief & Lasting Fixes: Hydration, Kiwi, Magnesium, and More

16:36 – “Lazy Bowel” Syndrome: How Not to Become Dependent on Laxatives

19:16 – Diversity is Key: Rotating Foods and Supplements for Gut Health

21:24 – The Power of Daily Habits: Stress, Rushed Eating, and Why Digestion Starts with “Rest & Digest”

26:26 – Vacation, Stress Relief, and The Surprise of Daily Bowel Movements

28:35 – IBS, SIBO, Leaky Gut: What Diagnoses Really Mean and What To Do

34:04 – Stomach Acid: Why Low Acid Is a Hidden Root Problem

36:04 – Increasing Stomach Acid Naturally: Apple Cider Vinegar and Hydration

39:27 – Escape Deprivation Dieting: Nourishing Your Gut and Mind for Real Wellness

43:13 – Bodybuilder Case Study: How More Fiber and Diverse Foods Changed Everything

46:11 – Gradual Fiber Increase: Supporting a Healthy Microbiome Over Time

49:12 – Ditching Frankenfoods: Building a Wholesome, Simple Pantry for Gut Health

49:13 – Where to Get Liz’s Free Constipation Cure Guide & How to Connect

Featured Free Resource: 🌟 Download Liz’s “Constipation Cure Guide” for step-by-step gut support—grab the link from Liz’s Instagram bio or DM her “Constipation Cure”!

Connect with Liz Roman (The Poop Queen):

Instagram: @the.poop.queen

Website https://fitmom.co/

Connect, Share & Subscribe: Love this replay? Subscribe and leave a review so we can bring you more empowering health knowledge! Don’t forget to share your biggest insight, tag us and The Poop Queen, and keep up with the latest episodes and resources @nutritioncoachingandlife & https://nutritioncoachingandlife.com/

Welcome to another impactful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Carrie Lupoli, international behavior specialist, nutritionist, and author of "From Corset to Crown." With decades of expertise in behavior change, education, and women's wellness, Carrie Lupoli reveals how dismantling diet culture and healing your relationship with food can break generational patterns and empower you (and your family) to finally become the healthiest version of yourself.

You’ll hear Carrie Lupoli's inspiring personal story, from international educator to nutritionist fueled by a mission to rewrite her own “family tree” and help thousands of women escape the never-ending cycle of diets, shame, and misinformation. She shares the practical tools behind her innovative “Three BS” approach: Blood Sugar stabilization, Belief Systems, and Behavioral Science. This is an episode loaded with actionable strategies, compassionate real talk, and paradigm-shifting advice for any woman ready to step into her worth and lasting wellness.

Tune in for science-backed guidance, relatable anecdotes, and a seriously empowering message that will shift the way you think about food, your body, and yourself!

Timestamp Overview:

[00:00] - Welcome & Guest Introduction

[00:41] - Carrie Lupoli’s Global Journey as a Behavior Specialist

[01:31] - Breaking the Cycle: Why Carrie Lupoli Became a Nutritionist [

03:30] - Outgrowing Diet Culture & Building a Mission for Women

[04:48] - Blood Sugar Stabilization: The Core of Health

[07:59] - Ditching Food Rules: The “Tools, Not Rules” Approach

[10:01] - Simple Nutrition Foundations: The PFC3 Method

[13:05] - Teaching Kids, Thriving Adults: Ending Guilt Around Food

[14:07] - The Six Spinning Plates of Health: Beyond Just Food

[16:53] - Consistency Over Extremes: Reframing Satiety & Fullness

[17:46] - The Three Questions to Challenge Any Diet or Habit

[19:01] - The “Corset” Metaphor: Cultural Conditioning & Self Worth

[20:25] - Limiting Beliefs, Self-Consciousness & Shifting Perspective

[21:54] - Why We Don’t “Just Do It”: The Power of Belief Systems

[24:17] - Unpacking Rackets: Justification vs. True Transformation

[25:20] - Calling Out Diet Myths: Menopause, “Big Bones,” and More

[26:41] - Identity-Driven Habits: Health vs. Lifelong Dieting

[28:29] - The Ice Cube/Boiling Point: Why Consistency Wins

[29:07] - Redefining Progress: The Mountain-Climb Analogy

[30:52] - Four-Part Exercise: “What Does the Healthiest Version of You Do, Say, Think, and Believe?”

[33:00] - Behavioral Science: Why “Self-Sabotage” is Actually Self-Protection

[35:51] - Morning Time: The #1 Success Habit for Self-Awareness

[36:46] - Book Sneak Peek: From Corset to Crown

[37:50] - Closing Thoughts, Connect with Carrie Lupoli

Get Carrie Lupoli’s Book & Connect:

Grab "From Corset to Crown": Your practical guide to ditching shame, healing self-worth, and becoming the healthiest, happiest you—from the inside out.

Connect with Carrie Lupoli:

• Instagram: @carrielupoli
• Website: www.carrielupoli.com

Connect, Share & Subscribe: Craving more evidence-based nutrition, empowering mindset shifts, and inspiring guests? Subscribe to the podcast and follow us on social for the latest news, expert interviews, and Lisa’s insights.

Share your favorite breakthrough from this episode and tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for podcast updates and resources!

Welcome to another energizing episode of the Lisa podcast! In today’s conversation, host Abu Gas is joined by a passionate clinician, sports chiropractor, and endurance coach who breaks down the barriers between cardio and resistance training—and reveals how you can level up your performance, avoid injury, and have a lot more fun along the way.

From training newbies for their first 5K to helping elite athletes chase personal bests, Abu Gas and his guest debunk the “either-or” myth between cardio and strength. You’ll learn the key differences in programming for beginners, intermediates, and advanced runners, plus discover the secrets to fueling right, building strong tendons, balancing lateral and linear movements, and why “fun” is the third pillar of lasting progress.

Get ready for practical strategies, clinical insights, and honest advice for anyone looking to boost their cardiovascular fitness, optimize recovery, and enjoy movement for life.

Timestamp Overview:

00:00 – Welcome & Podcast Goals

00:08 – The Endurance vs. Strength Debate: Myths & Mindset

01:00 – “Performance Stands on the Shoulders of Health”

01:54 – From Running, Wrestling, and Boxing to Coaching

02:24 – Who the Guest Coaches: Youth, NFL, and Everyone In-Between

03:12 – Programming for Beginners, Intermediates, and Advanced0

4:45 – Consistency, Volume, and Avoiding the Injury Trap

06:18 – Intervals for Beginners: Structure, Boundaries, and Progress

08:07 – CDC Cardio Guidelines & Why Most People Fall Short

09:04 – Advanced Runners: Finding and Fixing Weaknesses

10:10 – How Plyometrics Fit Into a Runner’s Routine

11:00 – Learning Rhythm & the Stretch Shortening Cycle

14:06 – The Best Strength Moves (Hint: Lower Body Rules)

15:27 – Lateral Movements & The Anti-Injury Secret

17:17 – Recovery: Sleep, Calories, and Smart Programming

18:13 – Why Underfueling is So Common—and So Dangerous

19:21 – RED-S & the Health Hazards of Low Energy Availability

21:50 – Three Pillars for Beginners: Fun, Consistency, Injury-Free

24:17 – Electrolytes, Sodium, and Sensible Supplement Advice

25:58 – The Real Role of Stretching, Massage, and Mobility

28:58 – Tight Muscles: Why Strength, Not Stretch, is the Fix

30:49 – Cross-Training with Bike and StairMaster: Who Needs It?

33:00 – Hyrox Explained: Why It’s Really a Runner’s Race

35:48 – Final Takeaways: Cardio Counts for Everyone

36:09 – How to Connect and Work with Abu Gas

37:33 – Last Words: Finding Your Own Fun

Connect with Abu Guerges:

Instagram: @abu_guerges https://www.instagram.com/abu_guerges/

Website: https://www.evohealthperformance.com/

Connect, Share & Subscribe: Loved today’s episode? Tag us with your favorite takeaway on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more expert wisdom, inspiring guests, and practical strategies every week. Subscribe for updates and join our community on the journey to stronger, healthier, happier living!

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Eric Alper, an accomplished coach and co-founder of First Call Out Fitness, whose relatable, straight-shooting approach to nutrition, training, and lifestyle change helps both competitors and everyday clients thrive.

Eric Alper opens up about his journey from passionate bodybuilding teen to respected coach, the importance of off-season (improvement) phases, and why consistency, not perfection is the real secret to physique transformation. You’ll also gain practical insights on making moderation work, tackling diet and training myths, and boosting results with evidence-based, sustainable habits.

Tune in for actionable advice, plenty of real talk, and encouragement for anyone striving to build strength, health, and enjoyment in their wellness journey!

Timestamp Overview:

00:00 - Introduction & Eric’s Coaching Story

03:26 - The Underrated Off-Season: Why “Improvement” Phases Matter

05:30 - The Role of Reverse Dieting & Smart Maintenance

06:42 - Consistency: Setting Goals & Staying on Track When the Hype Fades

08:02 - The “2-2-2 Rule” for Alcohol & How to Enjoy Treats Without Derailing Progress

10:07 - Coaching Commitments: Who Sticks Around And Why It Matters

12:25 - What to Know Before Competing: Time, Muscle, and Expectations

13:45 - Honest Prep: Why Competing Is a Long-Term Process

15:27 - Lessons for Everyone: Why More Muscle, Not Less Weight, Brings Your “Dream Body”

17:41 - The Basics of Low Inflammation, Recovery & Wellness

19:00 - Food Quality, Macro “Tetris,” and Where Most Diets Go Wrong

21:21 - Gut Health, Plateaus, and Absorbing More From What You Eat

23:02 - Common Diet & Fitness Myths: Night Eating, Fasted Training, and the Anabolic Window

25:12 - Keto, Fasting, and When If Ever They’re Useful

26:41 - Intra-Workout Nutrition & How Long Pro Athletes Really Train

27:55 - Training For Female Competitions: Customizing for Bikini, Figure, & More

30:23 - Favorite Glute Exercises & Programming for Lower Body Growth

34:24 - Intensely vs. Heavily: Execution, Ego, and Results

36:46 - Why Video Feedback Changes Everything

37:31 - Supplemental Support: What Works for Health & Inflammation

40:08 - Wrap-Up & Ways to Connect With Eric

Connect with Eric Alper & First Call Out Fitness:

Instagram: @firstcalloutfitness Website: https://firstcalloutfitness.com

Connect, Share & Subscribe: Want more empowering nutrition and fitness conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s latest insights. Share your favorite learning or win from this episode and tag us on Instagram @nutritioncoachingandlife or visit us online at https://nutritioncoachingandlife.com

Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Mike Edgar, a physician, chiropractor, and accomplished bodybuilder whose blend of medical expertise and athletic background brings fresh perspective to mindset, chronic pain, and sustainable wellness.

Mike Edgar shares his real-world journey from overcoming sports injuries to building inclusive rehab programs for under-served populations. He opens up about lessons learned through bodybuilding, the value of coaching over perfectionism, and how anyone—from the competitive athlete to the busy parent—can cultivate discipline and real, lasting results.

You’ll discover practical strategies for working through plateaus, why “less is more” in both fitness and medicine, and how to shift your approach for lifelong health, energy, and confidence. Whether you’re motivated by aesthetics, longevity, or simply want to live and move better, this episode delivers science-backed encouragement with a dose of reality, warmth, and humor.

Tune in for compelling stories, actionable tips, and a level-headed guide to building a body and mindset, you love!

Timestamp Overview:

00:00 – Introduction & Episode Vision

00:24 – Takeaway: Less Is More in Chronic Pain & Coaching

01:04 – Mike Edgar’s Journey: Injuries, Bodybuilding, Rehab, and Medicine

03:08 – From Clinic to Hospital: Understanding Real-World Rehab

05:13 – Developing Inclusive Rehab for Gender-Affirming Surgeries

05:43 – Bodybuilding Competition & Teaching Discipline

07:13 – Can Anyone Build Discipline?

08:33 – Individualized Coaching: Understanding Client Barriers

11:31 – Measuring Wins: Beyond Macros & Scale

13:41 – Building Discipline and Growth Mindset

15:03 – Fitness Meets Medicine: Creating At-Home Rehab Tools

17:03 – Translating Training for Recovery and Function

19:14 – Chronic Pain, Mindset, and The Medicalization Trap

20:03 – Communication, Reassurance, and Gradual Exposure

22:18 – Breaking the Chronic Pain Cycle

26:14 – What Medical School Reinforced About Health & Muscle

28:33 – Supplements, Labs, and Smart Conversations with Your Doctor

31:08 – Medicine and Wellness: Finding the Right Balance

33:27 – Skin, Longevity, and the Truth about Collagen

36:07 – Fillers, Injections, and Avoiding “Alternative” Health Risk

37:36 – Protein Quality: Collagen vs Whey for Results

39:59 – Mike Edgar’s Current Training: Balancing Family & Fitness

40:43 – Final Thoughts, Family, and What Really Matters

Connect with Mike Edgar:

Instagram: @originalphysiques https://www.instagram.com/originalphysiques/

Website: http://www.originalphysiques.com/

Connect, Share & Subscribe: For more science-driven episodes and motivational stories, subscribe to the podcast and follow us for updates, new expert guests, and more empowering content. Share your aha-moment from this episode and tag us on Instagram @nutritioncoachingandlife or visit the website nutritioncoachingandlife.com.

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Mike Bruno, an expert chiropractor, athletic trainer, and team clinician for U.S. Soccer. Mike Bruno brings his down-to-earth, practical approach to pain relief, goal setting, and movement, empowering people of all ages to see themselves as athletes, transform their mindset, and build fitness habits that truly last.

Mike Bruno shares what sets his practice apart, why he believes everyone can benefit from a mindset shift, and how he helps clients overcome injury, break limiting beliefs, and enjoy moving again. From pro soccer fields to helping everyday clients conquer back pain or just stay active, Mike Bruno delivers actionable advice and uplifting stories for anyone ready to feel their best.

Tune in for motivational strategy, real-life examples, and simple “isms” that make moving toward long-term health less overwhelming!

Timestamp Overview:

[00:00] - Introduction & Episode Goals

[01:21] - Mike Bruno’s Inspiration & Journey into Practice

[10:04] - Building Lasting Change with “Isms” & Mindset

[13:24] - From Service-Based Sessions to Outcome-Based Goals [

16:08] - Breaking Limiting Beliefs About Pain & Injury

[18:36] - Mindset Shifts: Identity, Athlete Mentality & Language

[21:14] - Actionable Steps: Reverse Engineering Your Goals

[25:55] - “SEE” Method: Simple, Effective & Enjoyable Exercise

[27:00] - Real Client Stories: Moving Beyond Labels

[29:58] - Professional Athlete Lessons for Everyone

[31:44] - Saying No, Avoiding Fitness “Junk,” and Doing Less, Better

[32:49] - If You’re Injury-Free: Focus on Big Rocks

[35:34] - Daily Non-Negotiables & Small Compounding Wins

[38:02] - Mindset in Practice: Empowering Clients

[39:31] - Wrapping Up & How to Connect with Mike Bruno

Work with Mike Bruno:

Website: https://sites.google.com/navrehabchiropractic.com/nav/home?

Instagram: @navrehabchiropractic https://www.instagram.com/navrehabchiropractic/

Youtube: @Dr.MikeBruno

Connect, Share & Subscribe: Looking for more empowering strategies and mindset inspiration? Make sure to subscribe to the Nutrition and Life podcast and follow us for expert interviews, actionable tips, and all of Lisa Franz’s coaching updates. Share your favorite takeaway from this conversation and tag us at @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/

Welcome back to a very special encore broadcast of the Nutrition and Life podcast! Due to popular demand, we’re re-running one of our most insightful episodes, host Lisa Franz’s conversation with legendary nutrition researcher and educator Alan Aragon. As a trailblazer in evidence-based nutrition, founder of the Alan Aragon Research Review, and the author behind Flexible Dieting, Alan continues to help professionals and everyday people cut through diet confusion and achieve real results.

If you missed this powerful discussion the first time, now’s your chance to catch up! In this episode, Lisa Franz and Alan dive into the evolution of nutrition science, debunk persistent diet myths (from protein panic to carnivore dogma), and share real-world advice you can use right away. Whether you’re a coach, a nutrition enthusiast, or just tired of nutrition noise this episode is a must-listen.

Tune in for actionable wisdom, candid stories, and a clear path to balanced eating that truly lasts.

Timestamp Overview:

00:00 – Welcome & Introduction to Alan Aragon

00:49 – Alan’s Journey: From Personal Trainer to Research Leader

02:53 – Making Evidence-Based Nutrition Accessible

04:06 – Media Myths: High Protein and Heart Disease Claims

05:36 – Why Rodent Studies Don’t Reflect Human Nutrition

06:33 – How Nutrition Scapegoating Cycles Through the Decades

07:19 – Tips for Evaluating Nutrition Headlines

07:43 – The Origin Story of Flexible Dieting

09:38 – Clickbait vs. Real Science in Nutrition Books

10:17 – Debunking the Carnivore Diet

12:24 – Empathy for Elimination Diets, But Evidence Over Extremes

13:11 – Key Message: Moderation, Balance, & Food Variety

15:06 – What Alan Eats: Variety, Omnivore Staples, and Philosophy

18:12 – Why Body Composition is greater than Nutrition Dogma

19:20 – Top 5 Mistakes in Dieting for Fat Loss

24:12 – No Magic Foods or Macros—Personal Preference is Key

27:35 – Intermittent Fasting: Option, Not Necessity

32:04 – The Overlooked Power of Resistance Training

35:55 – Adherence, Individualization & Breaking Food Fear

41:02 – The Real Story on Post-Workout Protein Timing

44:02 – Practical Protein Tips for Real People

45:10 – What’s Next for Alan: Seminars, Research & ISSN Position Stand

Follow Alan Aragon:

Instagram: @thealanaragon https://www.instagram.com/thealanaragon/

Website: https://alanaragon.com/

Episode Availability: Tune in to this enriching conversation with Alan Aragon across all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.

Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Quinn Harwood, transformational coach, author of “Growth Time,” and advocate for authentic, empowered living. Get ready for an open, motivating conversation about overcoming adversity, how to unlock true confidence, and the concrete tools you need to create lasting change in both mindset and lifestyle.

Quinn Harwood shares his personal journey from a difficult year of loss, career upheaval, and heartbreak into a mission of helping others find freedom, self-belief, and fulfillment. Discover how setbacks can become the stepping stones to breakthroughs, why “personal liberty” is foundational to any transformation, and actionable strategies for aligning your actions with your highest goals—even when motivation fades.

This episode is packed with heartfelt stories, practical techniques, and empowering mindset shifts for anyone feeling stuck, seeking clarity, or striving for a healthier, more purposeful life. Tune in for deep wisdom, a few laughs, and a renewed sense of what’s possible!

Timestamp Overview:

[00:00] - Warm Welcome & Dad Joke Icebreaker

[01:16] - Quinn Harwood's Personal Turning Point: Navigating Crisis to Growth

[04:20] - Lisa Franz on Embracing Obstacles as Growth Opportunities [

05:33] - The Story Behind “Growth Time”: Coaching Fable for Confidence & Leadership

[08:24] - Comfort Zone vs. Intuition: Defining “Personal Liberty”

[10:06] - The Three Layers of Growth: Body, Soul, Spirit

[13:30] - Making Peace with Difficult Emotions

[15:07] - Real-Life Coaching: Processing Emotions & Breaking the Anxiety Loop

[18:03] - The Power of Awareness in Creating Change

[19:48] - Bridging the Gap: From Clarity to Consistent Action [

22:09] - Celebrating Wins vs. Chasing Perfection [

24:03] - “Monday Movers Mindset”: Weekly Free Coaching & Newsletter

[26:27] - Facing Conflicting Goals & Priorities Head On

[31:34] - Deeper Layers: Combating Diet Culture & Limiting Beliefs

[33:45] - Quinn Harwood on Self-Doubt, Worth, and Breaking Through

[38:18] - Challenge Your Beliefs & Take Intentional Growth Actions

[39:32] - Closing Words & Resources

Resources & Ways to Connect:

• Grab “Growth Time” (book): https://coachqharwood.com/
• Connect with Quinn Harwood on Instagram: @coachq44 https://www.instagram.com/coachq44/

Connect, Share & Subscribe: Want more inspiration and actionable nutrition advice? Subscribe to the Lisa podcast and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite insight from this episode and tag us on Instagram @nutritioncoachingandlife or online at https://nutritioncoachingandlife.com/

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by coach, competitor, and mom Kayleigh Obert, who brings wisdom and authenticity to the realities of bodybuilding, pregnancy, postpartum life, and sustainable nutrition. If you’ve ever wondered what the transition from athlete to parent looks like, how to manage nutrition through life changes, or how to juggle family meals with your own fitness goals, this episode is a goldmine.

Kayleigh Obert gets real about the pros and cons of physique sports, the emotional and practical side of postpartum training, the pitfalls of comparison and diet culture, and how to keep healthy habits simple and effective, even as a busy mom. Expect practical strategies, honest stories, and encouragement for women at every stage!

Timestamp Overview:

[00:00] - Welcome & Episode Intentions

[01:00] - Kayleigh Obert’s Journey: From Competitor to Coach

[04:09] - The Realities of Contest Prep & Recovery

[09:33] - Pregnancy, Body Image, and Bouncing Back

[16:18] - Coaching for Lifestyle vs. Competitors: Setting the Right Expectations

[22:17] - How to Navigate Gaining Phases & Avoid the “Bulk & Crash” Trap

[26:22] - Training, Nutrition, and Modification During Pregnancy/Postpartum

[34:13] - Making Family Nutrition Work: Meal Prep and Practical Tips

[40:28] - Wrap-Up & Final Thoughts

Key Discussion Points:

• Contest prep, health, and why post-show recovery truly matters
• The emotional side of pregnancy as a fit woman: body image, social reactions, and rediscovering your identity
• Building a sustainable coaching style—rooted in lived experience and empathy
• Gaining phases: Why intentional weight gain is essential and how to manage mindset around it
• Customizing meal prep for family life—so your goals work for everyone at the table
• Simple strategies for pregnant/postpartum clients: when to change your nutrition, when to show yourself grace, and how to build strength for life as a mom

Connect with Kayleigh Obert:

Instagram: @cupcakemuscle https://www.instagram.com/cupcakemuscle/

Website: https://www.embraceherfitness.com/

Connect, Share & Subscribe: Love the show? Subscribe, share with a friend, and follow us on Instagram @nutritioncoachingandlife or at https://nutritioncoachingandlife.com/ for more advice, conversations, and Lisa Franz’s latest updates!

Welcome to another insightful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz sits down with the passionate and knowledgeable Alyssa Cooke, a dedicated nutrition coach whose work marries science-based principles with genuinely practical advice. Alyssa Cooke draws from personal and professional experience—from her roots in the restaurant world to her Florida-based nutrition practice, helping clients cut through confusion and transform their health in sustainable ways.

In this episode, you’ll learn the real story behind inflammation, why gut health is more than just “pooping,” and how daily choices in food, movement, and mindset impact every part of your wellbeing. This episode is packed with actionable tips: everything from how to spot hidden sources of inflammation, the powerful role of anti-inflammatory eating, menopause and hormone support, to rethinking our relationship with stress and productivity.

Get ready for relatable advice, science-backed strategies, and encouragement for every listener looking to build vibrant, lasting health, even through life’s most challenging phases.

Timestamp Overview:

00:00 – Warm Welcome & Introduction

00:55 – Alyssa Cooke: From Restaurant Life to Nutrition Calling0

3:08 – Who Alyssa Cooke Helps: Real-Life Nutrition for Real People

03:45 – What Is Inflammation, Really?

05:15 – How to Spot & Understand Inflammation

07:11 – Vicious Cycles: Gut Issues, Chronic Stress & Their Impact

10:05 – Food as Medicine: Anti-Inflammatory Eating (Without “Diets”)

12:24 – Supplements for Lowering Inflammation & Stress

15:37 – Why Gut Health Matters—Far Beyond Digestion

17:14 – Whole Foods vs. Supplements for Gut & Microbiome

22:22 – Menopause, Detoxification & Supporting Your Changing Body

24:50 – Protein, Cruciferous Veggies & Supporting Liver Health

25:41 – Eliminating Obstacles: Alcohol’s Impact in Menopause

29:08 – Hormonal Birth Control, Restoring Your Cycle & Fertility

32:01 – The Power of Healthy Fats & Patience in Recovery

34:42 – Reframing Stress, Redefining Productivity, and the Power of Rest

36:49 – Identities, Self-Talk & Managing Life Transitions

40:21 – Key Takeaways & Where to Connect

Connect with Alyssa Cooke:

Instagram: alyssard_scoobyhealth https://www.instagram.com/alyssard_scoobyhealth/

Website: https://scoobyhealth.com/pages/alyssa-cooke

Connect, Share & Subscribe: Love this episode? Want more practical nutrition wisdom and inspiring stories from Lisa and her guests? Subscribe to the podcast and follow us on social for updates, expert interviews, and Lisa’s latest tips. Share your biggest takeaway from this episode—tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/.

Listen, learn, change your life, one nourishing step at a time!

Welcome to another insightful episode of the Nutrition and Life podcast! In today’s show, host Lisa Franz sits down with Stephanie McKibban, a seasoned coach and athlete with a powerful story of resilience, personal transformation, and a passion for helping others find their healthiest selves through sustainable habits.

Stephanie opens up about her journey from marathon runner and “cardio bunny” to a life-changing accident that shifted her toward strength training and nutrition coaching. She shares the challenges of starting over, the importance of giving yourself time, and why building sustainable habits, rather than chasing quick fixes is the real secret to long-term success.

Together, Lisa and Stephanie tackle common struggles like all-or-nothing thinking, balancing family meals with fitness goals, navigating social occasions guilt-free, and the critical role of resistance training (especially for women over 35). You’ll get practical tips, candid wisdom, and plenty of encouragement, whether you’re a coach, competitor, or just starting out.

Tune in for relatable stories, actionable strategies, and a supportive conversation to help you build health and confidence for life!

Timestamp Overview:

[00:00] - Introduction & Welcoming Stephanie

[00:48] - Stephanie’s Core Message for Listeners

[02:08] - Stephanie’s Journey: From Insurance & Marathons to Coaching

[03:35] - Life-Altering Accident & Transition from Cardio to Lifting [

05:05] - Becoming a Coach: Certification, Growth, and Mentorship

[07:45] - Coaching Philosophy & Client Diversity

[09:05] - The Realities of Competing and Mindset After the Stage

[10:26] - Building Sustainable Change vs. Quick Fixes

[12:02] - Foundational Habits: Steps, Water, Protein, and Consistency

[13:22] - Why Small Changes Beat “All at Once”

[14:34] - Having a Plan B for Life’s Curveballs & Travel

[17:05] - Meal Prep, Staples, and Simple Plate-Building Strategies

[19:36] - Family Meals: Inclusion Over Restriction

[21:00] - Social Situations: Navigating Events Without Guilt

[23:15] - Moderation, Mindset Shifts & Ditching “Cheat Day” Thinking

[25:10] - Making Foods Macro-Friendly for the Whole Family

[27:39] - Mixing Up Meals with Flavors & Seasonings

[28:43] - Muscle Gain, Aging & Overcoming Cardio-Only Mindsets

[30:55] - Practical Strength Training Tips & Video Check-Ins

[32:34] - Getting “Buy-In” for Resistance Training & Embracing the Process

[33:35] - Competing: Building Phases, Body Image & Trusting the Process

[36:48] - Patient Maintenance Pays Off: Client Success Story

[38:17] - Final Thoughts & How to Connect with Stephanie

Connect with Stephanie McKibban:

Instagram: @stephanie_mckibban

Prophysique Team: prophysique.com

Connect, Share & Subscribe: Get more practical nutrition tips and inspiring interviews by subscribing to the Nutrition and Life podcast! Follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for the latest episodes, updates, and ways to connect. Share your biggest takeaway and tag us on social—your journey matters!

Welcome to another inspiring episode of the Nutrition and Life podcast! Today host Lisa Franz welcomes Krysta Huber, dynamic nutrition coach, branding expert, and founder of The Fitness Fix. Krysta’s refreshing, mindset-driven approach to nutrition has powered the transformations of countless high-achieving women striving to prioritize themselves, break out of old stories, and build eating habits that last.

Krysta gets real about the hidden power of self-talk, how identity shapes results, and why storytelling—both the ones we tell ourselves and the ones we absorb—fundamentally drives our success. She shares her personal evolution from group fitness instructor frustrated with her progress, to finding food freedom through macro tracking, and ultimately building a coaching business focused on self-trust, awareness, and sustainable systems.

Timestamp Overview:

[00:00] - Introduction & Krysta’s Story

[00:24] - From Fitness Instructor to Nutrition Coach: Early Lessons

[01:43] - Macro Tracking, Mindset, and The Fitness Fix Philosophy

[03:04] - The Stories That Hold Us Back: Common Self-Sabotage Patterns [

04:35] - “I Don’t Have Time” & The Myth of Selfishness

[06:33] - Building Awareness: First Steps with Clients

[08:32] - Why Extreme Diets Fail & The Power of Minimum Effective Dose

[09:47] - Planning for Real Life: Flexible Dieting in Action [

10:11] - Tools Beyond Food: Biofeedback, Rituals, and Practical Prep

[13:01] - Flexible Dieting: Freedom for Perfectionists

[13:37] - What If I Have Zero Time? Solutions for Busy Lives

[16:28] - Alternatives to Tracking: Meal Templates, AI Tools, and Self-Trust

[19:41] - Gaining Confidence & Intuitive Eating Skills

[20:32] - Eating Out, Social Events, and The Power of Planning

[21:33] - Fitness & Nutrition: Bringing Life Into the Equation

[22:25] - Social Media Wisdom: Decisions vs. Goals

[23:48] - Identity Work: Who Are You Becoming?

[26:23] - “You Are Right On Time”—Why You’re Never Behind

[27:36] - Life Lessons, Weight Gain, and Rewriting the Story

[33:03] - Bringing Clients Along for the Real Journey

[38:31] - Romanticizing Everyday Moments & Finding Presence

[42:18] - Recap, Key Takeaways, and Where to Find Krysta

Connect with Krysta Huber:

• Instagram: @thekrystahuber https://www.instagram.com/thekrystahuber https://www.instagram.com/thefitnessfyx https://www.instagram.com/thespreadmktg
• Listen to her podcast: No Such Thing Podcasthttps://podcasts.apple.com/us/podcast/nosuch-thing-with-krysta-huber/id1545290457

Connect, Share & Subscribe: Want more empowering insights and transformative strategies? Subscribe to the Lisa podcast and follow us for more expert interviews and Lisa’s latest tips! Share your favorite takeaways from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for all the fresh inspiration and support you need.