Nutrition & Life

Welcome to another energizing episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by John Moljo, renowned as the “air bike guy” and founder of Team Moljo Strength and Conditioning. Get ready for an insightful, transparent conversation about evolving your fitness journey, building mental toughness, and creating a community where every member feels seen, challenged, and supported.John Moljo shares his personal story of overcoming knee injuries and why the air bike became both a rehab tool and a source of mental strength. He unpacks the real difference between air bikes and traditional spin bikes, reveals how to set up and use the air bike efficiently, and dives into programming methods that suit everyone—from total beginners to seasoned athletes. You’ll hear candid advice on avoiding common mistakes (like the infamous “Tabata punishment”), building aerobic and anaerobic conditioning, and the importance of enjoying the process, not just chasing goals.Tune in for practical strategies, relatable stories, and actionable tips for anyone looking to level up their fitness, grit, and wellbeing!Timestamp Overview:00:00 - Introduction & How Lisa Franz and John Molj0 Met 00:33 - Evolving Fitness: The Importance of Showing Up 01:26 - Why the Air Bike? Rehab, Mental Toughness & Finding a Niche 04:23 - The Air Bike: Value, Versatility & Return on Investment 05:40 - Air Bike vs Regular Bike: Key Differences Explained 07:12 - Programming for All: Rehab to “Can’t Breathe” Conditioning 08:55 - Setting Up Your Air Bike for Efficiency & Safety 10:06 - Push vs Pull: Power, Technique, and Endurance vs Sprints 12:15 - Avoiding Common Air Bike Mistakes & the Myth of Tabata 14:19 - Conditioning Modalities: Aerobic, Anaerobic, ATP—Sample Programs 17:50 - Zone Training & How to Gauge Your True Max Effort 20:04 - Using the Air Bike Across All Energy Systems 21:28 - Community-Driven Coaching: Fostering Engagement & Support 24:01 - Challenges: 30 Strong, Tour de Moljo & Creating “Aha” Moments 26:46 - Nurturing Mindset: When Motivation Is Low 29:29 - Leadership, Learning & Growing as a Gym Owner 32:18 - Mental Resilience: The Power of Commitment to Process 35:50 - Training Manuals, Online Coaching & How to Connect 37:00 - Closing Advice: Challenge Yourself & Build Lasting MemoriesHow to Connect with John Moljo:Instagram: @teammoljoWebsite: https://teammoljo.comConnect, Share & Subscribe: Love the show? Subscribe to Lisa on YouTube and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite moments and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com for more resources!Did this episode inspire you to ride the air bike, build mental toughness, or think differently about fitness and community? Drop a comment below, share your progress, and challenge yourself to create that next “aha” moment!

Welcome back to another transformative episode of the Nutrition and Life Podcast! This week, Lisa Franz welcomes groundbreaking guest Caleb Granger, founder of Apex Regenerative. Dive with us into the evolving world of regenerative medicine, where exosome therapy is changing the game for anti-aging, chronic conditions, and overall vitality. Whether you’re passionate about wellness, curious about reversing degeneration, or seeking new strategies for your health journey, this episode is a can’t-miss!Timestamps Breakdown:00:00 – Welcome & guest introduction00:26 – Regenerative medicine is happening now (not the future!)01:38 – Caleb Granger’s journey from spine surgery to regenerative medicine and Apex origins03:21 – Apex Regenerative: Focus on exosomes, growth, and market impact04:15 – Why traditional modern medicine doesn’t heal chronic illness at the source07:01 – Surgery vs. true regeneration: limitations of pharmacological and surgical interventions08:26 – Exosomes healing diabetes (and other cases) at the root: real clinical outcomes10:14 – How does exosome therapy work? The science (for everyone!)11:14 – Stem cell history, why transplantation fails, and why exosomes matter13:15 – Exosomes vs. live stem cells: safety, acceptance, powerful healing16:08 – Delivery methods: IV, sublingual spray, intranasal, localized injections, and more17:40 – Skin and hair renewal: beauty applications and what’s possible17:50 – Does the body “reject” exosomes? (Safety Q&A)19:09 – How do exosomes “know” where to heal? Targeting the body’s true deficits21:39 – Systemic protocols, why one treatment affects your whole body25:01 – Wellness, longevity, and starting protocols before disease sets in25:52 – Measuring true anti-aging: biomarkers, inflammation, and results28:14 – Caleb Granger’s real-life before/after experience: skin and lab markers31:21 – The science and power of NAD+ and cellular energy35:32 – What happens after protocol? How long do effects last, and do you lose progress?36:55 – Caleb Granger’s 95-year-old father: case study in kidney regeneration40:00 – Who benefits? Cost, entry protocols, and how to start if you’re not in Austin44:23 – Inflammation and whole-body “fire alarms”: why exosome reduction changes everything46:48 – Individualized medicine and financial accessibility: personalized plans for all47:06 – Closing gratitude & how to connect with Apex RegenerativeConnect & Follow Apex Regenerative:Instagram: @apexregenerativeTikTok: @apexregenerativeWebsite: theapexmedical.comConnect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Mia Ferguson, coach and competitor at Physique Development, for a heartfelt and honest discussion about navigating fitness, competition, body image, and the realities of living a fit lifestyle.From her early athletic background and struggle through an eating disorder to becoming a coach with a passion for empowering women, Mia Ferguson shares her journey with frankness and empathy. Whether you’re curious about the pros and cons of competing, managing growth and dieting phases, or simply looking to improve your relationship with food and yourself, this episode delivers practical advice, mindset shifts, and actionable strategies.So, grab your headphones and prepare for wisdom, laughter, and a deeper dive into what it truly takes to build a healthy, sustainable fit life.Timestamp Overview:00:00 - Welcoming Mia Ferguson & Episode Intro00:29 - Fitness Should Enhance Life00:50 - Mia’s Journey: From Athlete to Coach04:07 - Pros & Cons of Competing09:54 - Accepting Weight Gain After Competition15:45 - Tracking Macros & Consistency Tips19:36 - Digestion Strategies for Gaining & Cutting Phases24:00 - Mindset: Your Why and Sustainable Motivation32:32 - Handling Vacation, Lifestyle Leanness, & Awareness34:04 - Mia’s Upcoming Goals and Competing Plans36:14 - Training Splits & Periodization37:55 - Wrapping Up & Social LinksFollow Mia Ferguson:Instagram: @miamfergusonPhysique Development Team: @physiquedevelopmentWebsite: https://physiquedevelopment.com/team-mia-ferguson/Episode Availability: Catch this episode with Mia Ferguson and Lisa Franz on YouTube, Apple Podcasts, Spotify, Google Podcasts, or directly via our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/Join us next time for more illuminating conversations about fitness, mindset, and lifestyle optimization.

Welcome back to a revitalizing episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Dr. Rebecca Alexander Carey, a pelvic floor physical therapist and seasoned yoga instructor whose journey from personal healing to clinical expertise will empower and enlighten you. Hosted by the ever-thoughtful Lisa Franz, this conversation explores the resilience of the human body, the healing potential of movement, practical breathwork techniques, and the powerful intersection of gut health, pelvic floor function, and nutrition.Get ready for a deep dive into making yoga accessible and transformative, demystifying breathwork, connecting the dots between pelvic and gut health, and discovering clear, actionable strategies for optimizing both body and mind. Whether you’re a yoga teacher, a fitness enthusiast, or someone seeking better self-awareness in health, there’s something here for you!So, grab your mat, take a deep breath, and settle in for this empowering episode filled with expert advice, relatable stories, and down-to-earth guidance to support your wellness journey.Timestamp Overview:[00:00] - Introduction, Meet Dr. Rebecca Alexander Carey[01:49] - Dr. Rebecca’s Story: From Patient to Practitioner[04:28] - “Mind vs. Body” in Yoga & Finding Resilience[07:14] - Meeting Clients Where They Are: Yoga as Therapy[10:10] - Finding Your Discomfort Zone: Yin, Vinyasa, and Growth[11:04] - The Science and Art of Breathwork (Diaphragmatic Breathing)[18:27] - How Breath and Pelvic Floor Connect[21:06] - Matching Breathwork to Your Energy & Mood[24:53] - Making Yoga Accessible for Pelvic Awareness[27:03] - Diet, Gut Health, and the Pelvic Floor[32:16] - The Impact of Antibiotics & The “Three Fs” for Gut Health[35:11] - Eating Enough to Support Pelvic and Gut Health[40:27] - Longevity, Bone Health, and the Role of Nutrition[41:13] - Final Thoughts, Resources, and Where to Find Dr. RebeccaFollow Dr. Rebecca Alexander CareyDr. Rebecca Alexander Carey Instagram: https://www.instagram.com/dr.rebecca.dpt.ryt/#Website https://terraphysicaltherapy.com/Episode Availability: Listen to this insightful episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and on our website. Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome back to another empowering episode of the Lisa podcast! Today, we’re diving into the world of proactive and preventative care with our inspiring guest, Zach Dancel, Chief Operating Officer at Nava Health. Join host Lisa Franz as she explores how adopting an “athlete for life” mindset, discipline, and foundational habits can transform not only your health, but every aspect of your personal and professional life.In this episode, Zach Dancel shares his family’s journey that led to the founding of Nava Health, highlights critical lifestyle pillars for longevity, and delivers practical, actionable advice to help listeners break free from reactive mindsets and become consistent, optimal versions of themselves. Whether you're just starting your health journey or looking to level up, today’s conversation is packed with expert tips, encouraging insights, and the tools to take control of your well-being.So grab a notebook, settle in, and get ready to discover how simple strategies—and a shift in mindset—can help you live longer, healthier, and more fulfilled lives!Timestamp Overview:[00:00] – Introduction & Welcome[00:31] – Mindset: “Athlete for Life”[02:41] – Zach Dancel’s Background & Nava Health Story[05:46] – The Limits of Traditional Medicine & Power of Functional Medicine[10:03] – Personalized Diagnostics: “Test, Don’t Guess”[14:39] – The Foundations: Sleep, Food, Movement, Stress Management[19:09] – Easy, Accessible Habits for Proactive Health[22:12] – Lab Work: Why “Normal” Isn’t “Optimal”[24:55] – Being Consistent vs. Chasing Quick Fixes[28:17] – Building Discipline, Structure, & Accountability[32:55] – Discipline: Choosing Your “Hard”[37:16] – Habits for Busy Lives & Continuous Improvement[43:36] – Mindset, Legacy, & Daily Practice[44:51] – Connect with Zach Dance and Nava Health[44:24] – Episode Wrap-upConnect with Nava Health & Zach Dancel:Nava Health: https://navacenter.com/Zach Dancel on Instagram: https://www.instagram.com/zachdancel/Episode Availability: Catch this inspiring discussion on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or on our official website.Connect with Us: For more episodes, health resources, and updates, visit our website and join us on social media.Podcast Website: (add appropriate link)Instagram: (add podcast Instagram link)Facebook: (add Facebook link)LinkedIn: (add LinkedIn link)Did you enjoy this episode? Subscribe, rate, and review to help us bring you more life-changing conversations. Share this show with friends and family, and join us next time for more knowledge and inspiration to help you thrive!Remember: Longevity doesn’t need to be complicated—sometimes, the simplest shifts are the most powerful!

Welcome to another exciting episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with the dynamic Colby King, registered dietitian, strength coach, and the powerhouse behind the “Build to Thrive” method for moms. This episode is packed with wisdom, practical tips, and heartfelt stories on everything pregnancy and postpartum, from nutrition myths to pelvic floor health and the ever-evolving journey of motherhood.Whether you’re pregnant, postpartum, or navigating life changes as a woman, you’ll find evidence-based advice, empowering discussion, and actionable strategies for thriving at every phase. Get ready for candid conversation, real talk about body image, fitness, and nutrition, and reminders that you’re never alone on your journey.So, get comfortable, grab a notebook, and let’s dive in!Timestamp Overview[00:00] – Introduction and WelcomingColby King[00:51] – Why Open Conversation About Women’s Health Matters[01:26] –Colby King’s Athletic Background & Career Shift[04:47] – The Leap from Clinical Work to Private Practice[05:25] – Pregnancy Fitness: Training & Nutrition Basics[05:59] – The Reality (and Myths) of Pelvic Floor Health[08:01] – Practical Breathing & Recovery Tips for Pregnancy[09:10] – Over-Activation vs. Weakness: Understanding Leakage[10:44] – Safe vs. Risky Movements During Pregnancy[12:07] – Core Training vs. Aesthetic Abs (and What Really Matters)[13:38] – Nutrition Priorities for Pregnancy: Variety, Protein, Fats, Carbs[17:01] – Lifestyle Factors: Managing Energy and Stress[17:23] – Postpartum Training: Adapting for C-Section/Vaginal Births[20:24] – Why the 6-Week Return-to-Exercise Rule Doesn’t Work[21:13] – Posterior Chain Training (What It Is and Why You Need It)[22:02] – Nutrition for Postpartum Recovery & Breastfeeding[24:45] – Honoring Hunger Cues (and Rejecting Diet Culture)[25:21] – The ‘Build to Thrive’ Method Explained[28:46] – Postpartum Identity, Grief & Transformation[33:57] – Surrender, Habits & the Balance of Control[35:48] – Embracing Change, Mixed Identities & Moving Forward[40:44] – The Trap of Comparison—and How to Stay Real[42:04] – Where to Find Colby King and Learn MoreFollow Colby King:Instagram: @colbyking_rdLearn more about “Build to Thrive”: ColbyKingCoaching.comFacebook: Colby King CoachingListen & Subscribe: Stream this episode—plus all future ones—on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast app. Don’t forget to subscribe, rate, and leave a review to help us continue delivering the content you love.

Welcome back to another eye-opening episode of the Lisa podcast! Today’s show features the brilliant Gabby Majcher, a pelvic floor physical therapist dedicated to breaking the taboo around pelvic health and helping people of all genders deal with common—yet seldom discussed—issues. Alongside host Lisa Franz, Gabby dives into the nuances of pelvic floor dysfunction, explores actionable solutions for everything from urinary leakage to pain during intercourse, and emphasizes the importance of discussing these topics openly.Get ready for a conversation filled with practical insights, myth-busting moments, and compassionate encouragement to prioritize your pelvic health. Whether you’re a lifter, runner, parent, or simply interested in improving your core well-being, you’ll leave empowered to take steps toward a healthier future.Sit back, relax, and let’s normalize talking about pee, poop, and sexual function!Timestamp Overview:[00:00] – Introduction: Breaking the taboo around pelvic floor health[00:24] – Pelvic floor dysfunctions: More common than you think[01:11] – Gabby’s journey into pelvic floor therapy[04:10] – What is the pelvic floor? Anatomy and function[05:23] – Dysfunctions: Urinary, bowel, and sexual health explained[09:02] – Overactive vs. underactive pelvic floor—signs and exercises[10:52] – Kegels: When are they really needed?[12:22] – Pelvic floor and sex: Pain, pleasure, and solutions[16:27] – Foreplay, communication, and relaxation during intimacy[17:14] – Leakage during intercourse—could this happen?[18:05] – Virtual vs. in-person pelvic floor therapy: Where to start[19:39] – Lifting weights and peeing: What’s happening and what to do[22:07] – Running and postpartum pelvic health: Recovery tips[24:22] – Common myths about pelvic floor therapy[26:30] – Pelvic floor issues in men: What to look out for[29:16] – Pelvic health through aging and menopause: Prevention strategies[31:10] – The truth about “sucking in your tummy”[33:28] – Lifting belts and postpartum binders: Are they helpful?[35:57] – Wrapping up: Breaking the taboo and resources for pelvic healthFollow Gabby Majcher and Lisa Franz:Gabby Majcher on Instagram: @floorandcore.coEpisode Availability: Listen to this essential episode wherever you get your podcasts: Apple Podcasts, Spotify, Google Podcasts, or on our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome to a transformative episode of the Nutrition and Life podcast! Join Lisa Franz for a deep-dive conversation with Dr. Rosemarie Rutecki, a renowned expert in gut and hormone health. In this episode, Dr. Rutecki unpacks the crucial connections between gut health, hormones, nutrition, and overall well-being. From her personal journey of healing to actionable steps that you can implement today, this discussion is brimming with knowledge, hope, and energy for anyone striving for better health from the inside out.You'll hear practical strategies on nurturing your gut microbiome, conquering the afternoon energy crash, and handling those frustrating feelings of bloat. Tune in for hands-on tips, lifestyle shifts, and the mindset needed for sustainable transformation plus, learn about Dr. Rutecki’s signature 21-day reset.Sit back, get inspired, and discover how small changes can restart your body and health. Let’s jump in!Timestamp Overview:[00:00] – Introduction & Gut Health Fundamentals[00:23] – Dr. Rutecki’s Journey: From Personal Struggle to Functional Medicine[01:00] – Discovering Root Causes: Selective Mutism and the Power of the Microbiome[03:16] – Tired, Fatigued, and Misunderstood: Functional Medicine’s Role[05:33] – The Basics: Cornerstones of a Healthy Gut Microbiome[07:49] – Cravings & Gut Signals: What Your Microbiome Wants[08:19] – Fermented Foods, Fiber, and Flipping the Right “Switches”[10:28] – Probiotics vs. Prebiotics: Getting the Most from Your Food[11:56] – How (and How Much) to Eat: Building Gut-Healthy Meals[14:01] – Wheat, Gluten, & Inflammation: What to Watch[16:35] – Gut Overgrowths, Antibiotics, and Yeast Explained[17:38] – When “Clean” Isn’t Enough & Why Your Environment Matters[17:53] – The 21-Day Reset: Food as Medicine Blueprint[21:29] – Reintroducing Foods, Awareness, & Lifestyle: Finding What Works[22:04] – Beating the Afternoon Slump: Caffeine, Circadian Rhythm, and More[25:54] – Meals, Morning Light, and the Power of Protein[26:44] – Hormones, Stress, and Adrenal Health[30:02] – Self-Care as a Lifestyle: Consistency Over Quick Fixes[32:14] – Tips for Minimizing Bloat: What to Change Today[36:33] – Cooking Vegetables, Mindful Eating, and Gut Healing Basics[38:30] – Adapting as You Age: What Nutrients Matter Most[39:29] – Final Thoughts: Your Health, Your Choices[40:46] – Show Wrap-Up and Where to Find Dr. RuteckiConnect with Dr. Rosemarie Rutecki:Instagram: @drrosemarie_rutecki https://www.instagram.com/drrosemarie_rutecki/Website: https://www.drrosemarierutecki.com/Episode Availability: Catch this powerful conversation on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or stream directly at Nutrition Coaching & Life.

Welcome back to another empowering episode of the Nutrition and Life Podcast! In today’s conversation, host Lisa Franz welcomes the insightful Dr. Deb Butler, chiropractor turned life coach, nutritionist, and creator of the Thinner Peace Process, to dive deep into the mind-body connection, mindful eating, menopause, and building a peaceful relationship with food and self.How do our mindsets around food evolve over time, and why do so many people find themselves stuck in emotional eating cycles, especially during life transitions like menopause? Dr. Deb Butler shares her personal journey from 35 years in chiropractic care to coaching women through the transformation that comes with age, and illustrates practical ways to reconnect with your body, create sustainable habits, and thrive in your 50s and beyond.Get ready for heartfelt stories, actionable advice, and mindset shifts for anyone ready to embrace meaningful change and inner peace, without dieting, restriction, or guilt.Sit back, relax, and let’s unpack the episode!Timestamp Overview:[00:00] – Introduction toDr. Deb Butler[00:46] – Deb’s Journey: From Chiropractic to Life Coaching[02:07] – Navigating Menopause & Mindset Shifts[04:12] – Menopause: Brain Restructuring and Identity Change[06:18] – Why We Don’t Do What We “Should” Do[08:57] – Putting the Play Back in Exercise & Joyful Living[13:13] – Mindful Eating: The Hunger Scale Method[19:44] – How to Handle Emotional Eating[23:22] – Wisdom and Mind-Body Connection in Your 50s[25:05] – Modern Food Environment & Hunger Cues[27:03] – Thinner Peace Process Explained[30:52] – Mindfulness, Joy Eating & Making Peace with Food[33:13] – Coaching vs. Dieting: The Difference[39:13] – Aging Well: Food as Medicine[41:01] – Wrapping Up & ResourcesFollow Dr. Deb Butler:Podcast: Thinner Peace Podcast – https://drdebbutler.com/podcast/Instagram: https://www.instagram.com/drdebbutler/Website: https://drdebbutler.com/Episode Availability: This episode is available now on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/We’ll see you next time for another honest, empowering discussion on thriving in every season of life!

Welcome back to another episode of the Nutrition and Life podcast! In today’s enlightening conversation, Lisa Franz welcomes strength coach, yoga teacher, and golf fitness specialist Kristy Link. Whether you’re a dedicated weightlifter curious about branching into new sports, a lifelong golfer wanting to optimize performance, or simply interested in how mobility and strength impact longevity, this episode is packed with value.Listen in as Kristy Link shares her inspiring journey from yoga instruction and CrossFit gym ownership to specializing in golf fitness. The discussion dives deep into why golfers, yes even amateurs, need resistance training, how rotational movement benefits everyone, preventing common golf injuries, and practical ways to integrate yoga, strength, and golf into a balanced routine.You’ll also get expert tips on starting golf, fueling for long days on the course, and advice for building lifelong wellness, regardless of age or experience.So grab your headphones, get comfortable, and let’s tee off on a thoughtful, practical episode that will help you move, feel, and live better!Timestamp Overview:[00:00] - Introduction & Welcome to Kristy Link[00:32] - Why Golf Needs Strength and Mobility Training[01:22] - Kristy’s Journey: Yoga, CrossFit, and Golf Fitness[04:16] - How Golf Benefits Anyone (Even Non-Golfers)[05:35] - Why Weightlifters Should Try Golf[08:33] - Rotation: The Missing Movement Pattern[14:09] - Preventing Golf Injuries & Unilateral Strength[20:21] - Mobility, Flexibility, and Yoga for Golfers[25:14] - How to Structure a Week of Golf, Strength, and Yoga[28:40] - Simple Nutrition and Hydration Tips for Golfers[31:41] - How to Start Golfing & Final WordsFollow Kristy Link:Instagram: @kristy_link https://www.instagram.com/kristy_link/Website: https://kristylink.com/Episode Availability: You can enjoy this episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or by visiting nutritioncoachingandlife.com.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Sarah Louie, doctor of physical therapy, run coach, and women’s hip health specialist—who shares her expertise straight from experience and clinical practice. This episode is a must-listen for every woman who’s ever doubted her ability to run past 30, battled hip pain, or wanted actionable advice on longevity, injury prevention, and optimizing quality of life through running.Join Lisa Franz and Sarah Louie for an insightful, myth-busting conversation touching on hormonal transitions, the mental health benefits of running, hip labral tears, and what truly works for women in their 30s, 40s, and 50s. Expect practical guidance, real-life stories, and plenty of encouragement to fuel your running journey and maintain a vibrant lifestyle—no matter your age or starting point!Sit back and enjoy expert strategies, personal stories, and innovative frameworks designed to help you run pain-free and with confidence, all while staying true to your individual needs and aspirations.Timestamp Overview:[00:00] – Introduction: Welcome and overview of today’s topics[00:30] – Breaking running myths for women 30+[01:40] – Sarah Louie’s background in PT and running[02:25] – Experiencing and treating hip pain[04:34] – What is a labral tear? Anatomy and causes explained[08:05] – Navigating hip injuries: Sarah Louie’s process[12:39] – Preventing re-injury and smart training post-rehab[16:13] – Inside the Empower Hip program and run coaching for all levels[18:37] – Must-do hip exercises for runners[22:41] – The great running shoe debate: minimalist vs. cushioned[25:19] – Anatomy, biomechanics & injury risk[27:45] – The rise of hybrid training (e.g. Hyrox) and running trends[30:58] – Strength training for women, menopause, and quality of life[34:19] – Why balance, enjoyment, and individualization matter most[36:39] – Episode wrap-up and how to connect with Sarah LouieFollow Sarah Louie:Instagram: https://www.instagram.com/thehipdocsarah/Website: empowerhip.com (check for programs and resources!)Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz dives deep into the art and science of transformation with special guest David Bederman, creator of The Personality Code. If you’ve ever struggled with staying consistent, overcoming self-sabotage, or just want to enjoy a happier, more fulfilling life, this conversation is for you.David Bederman shares actionable strategies on breaking out of internal conflict, embracing dynamic perfection, and navigating relationships with deeper awareness. He opens up about his own journey, from sailing the Gulf Islands while seeking happiness to blending ancient Kabbalah wisdom with modern personal development tools. Whether your goals are physical, emotional, or relational, this episode is packed with breakthrough perspectives to help you upgrade your habits and live more aligned with your true self.So grab your favorite drink, get comfortable, and let’s explore the blueprint for fulfillment, consistency, and self-love!Timestamp Overview:[00:00] – Introduction to David Bederman & show kickoff[00:33] – What listeners will gain from this episode[01:03] – David’s background and creation of The Personality Code[02:19] – Teachers, mentors, and discovering ancient success wisdom[04:34] – Consistency, internal conflict, and accepting yourself[07:21] – Positive and negative motivation in habit change[08:54] – The root of self-sabotage and the importance of self-love[11:12] – Conflicting desires and black and white thinking[12:00] – Rethinking “failure” and “success”[14:09] – Embracing dynamic perfection vs. static perfection[17:39] – The Surfer’s Mentality and manifesting your life[20:46] – Integrating The Personality Code into transformation[25:29] – Recognizing patterns, strengths, and breaking autopilot[26:36] – Duality of the mind: Observing your thoughts[32:15] – Relationships: Triggers, growth, and personal accountability[39:10] – Practical tips: Self-acceptance, gentle growth, and embracing your journey[42:34] – Making the right decisions and releasing regret[43:33] – Show wrap-up and how to connect with DavidConnect with David Bederman:Instagram: @davidbedermanWebsite & Personality Code Course: www.personalitycode.comEpisode Availability: Catch this episode (and the full Nutrition and Life podcast archive) on all major platforms including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/Thanks for tuning in, and remember: your imperfections are your superpowers. See you next episode!

Welcome back to an empowering episode of the Nutrition and Life podcast! Today, Lisa Franz dives into the vital and often misunderstood topic of menopause with acclaimed author, fitness professional, and women’s health advocate Amanda Thebe. Prepare for a raw, real, and scientifically-grounded discussion covering everything from early symptoms and lifestyle strategies to managing relationships and debunking trends in menopause advice.Lisa Franz and Amanda Thebe unpack the emotional, physical, and social realities of menopause, from the confusing onset of perimenopausal symptoms to the nuances of exercise recommendations for women over 35. Whether you’re heading into menopause, supporting a loved one, or simply want to understand this essential life stage, you’ll find practical tips, myth-busting insights, and heartfelt encouragement.So grab your favorite beverage, settle in, and get ready for an episode that will leave you feeling informed, inspired, and empowered to embrace this pivotal chapter!Timestamp Overview:[00:00] – Introduction & Amanda’s Background[00:26] – Main Goals: Empowerment and Education[01:04] – Amanda’s Journey: Fitness, Health, & Perimenopause Discovery[02:52] – Navigating the Medical System and Finding Answers[04:35] – Early Adopter of the Menopause Conversation[04:57] – Social Media, Fear, & The Menopause Narrative[08:22] – Early Perimenopausal Symptoms & Confusion[09:00] – Hormonal Changes Explained[10:37] – Symptoms: Emotional & Physical Impact[13:02] – Genitourinary Syndrome & Pelvic Health[14:41] – Mindset: “You’re Not Broken!”[17:13] – Life Changes, Mindset Shifts & Accepting Yourself[19:40] – Practical Strategies: Menopocalypse Book[21:02] – Exercise, Sleep, Stress, Nutrition, & Resilience[24:26] – Busting Fitness Myths & Finding Joy[26:42] – Barriers, Individualization, & Research Nuances[29:35] – Autoregulation & Daily Wins[30:40] – Brain Changes, Mental Health, & Partner Support[32:40] – How Men & Families Can Be Allies[35:15] – Changing Generational Conversations[37:08] – Communication, Connection, & Intimacy[39:05] – Lifestyle Changes, Alcohol, & Partnership[39:21] – Wrapping Up, Key Takeaways, & Amanda’s ResourcesConnect with Amanda Thebe:Instagram: @amanda.thebeWebsite: https://amandathebe.com/If you found this episode helpful, please subscribe, share, and leave a rating or review! Your support allows us to keep bringing empowering, insightful conversations to help you thrive through every stage of life.Join us next week for more wisdom, growth, and inspiration on the Lisa podcast!

Welcome back to another thought-provoking episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by the brilliant Shelly Prosko: physiotherapist, yoga therapist, educator, and co-editor of the pioneering book "Yoga and Science in Pain Care." If you've ever wondered how self-compassion, physiotherapy, and yoga can come together to reshape pain care, promote healing, and transform your relationship with yourself, this episode is your invitation to dig deeper.Lisa Franz and Shelly Prosko dive into the importance, and the science, of self-compassion, habit change, and awareness practices. Learn how these tools can support everything from chronic pain to day-to-day well-being, and discover practical tips for integrating these principles into nutrition, lifestyle, and rehabilitation goals.From acknowledging our shared humanity to actionable advice you can use today, this episode is full of wisdom and heart. Settle in and be inspired by strategies that help you make kinder, more effective choices for your health and happiness!Timestamp Overview:[00:00] - Introduction: Meet Shelly Prosko[00:26] - What is Shelly passionate about sharing today?[01:10] - Shelly’s background: Yoga, physiotherapy, and her journey[05:06] - The inspiration behind "Yoga and Science in Pain Care"[10:11] - Blending yoga, science, and pain care—why it matters[11:01] - What is self-compassion? Practical and research-based definitions[15:29] - The three ingredients of self-compassion & real-life applications[22:16] - Self-compassion, habits, and sustainable change[28:15] - Pushing the edge vs. embracing rest: finding your balance[34:21] - Debunking self-care myths & the value of genuine self-kindness[39:32] - Letter writing and voice notes as self-compassion practices[43:11] - Shelly’s pelvic health and yoga research[44:03] - Wrapping up: takeaways and gratitudeFollow Shelly Prosko:Website: https://www.physioyoga.ca/Instagram: Instagram: @proskoyoga https://www.instagram.com/proskoyoga/Facebook: Facebook: Prosko Physio Yoga Therapy - https://www.facebook.com/physioyogatherapy?ref=hlEpisode Availability: Catch this insightful conversation with Shelly Prosko on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and right here on our channel.Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/ Your support helps us keep empowering listeners to live their healthiest, happiest lives. Share this episode with a friend who’s ready to simplify their wellness journey.

Welcome to another transformative episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Dr. Samantha Girvalo, a physio expert focused on empowering active women and athletes to recover smarter, manage chronic pain, and build lifelong resilience, both physically and mentally.In this forward-thinking conversation, Dr. Girvalo explores the nuances of nervous system stabilization, debunks common myths about stretching and pain, and shares actionable strategies for recovery, nutrition, and sustainable training. With insights tailored specifically for female athletes, moms, and anyone navigating injury, stress, or chronic pain, this episode promises practical wisdom and heartfelt encouragement for you to truly thrive—inside and outside the gym.So, settle in, grab your notebook, and get ready for high-level advice, real-world examples, and motivational solutions that bridge the gap between evidence-based medicine and everyday wellness!Timestamp Overview:[00:00] – Introduction to Dr. Samantha Girvalo[00:38] – Overtraining, Under-recovery: Breaking the Cycle[02:03] – Nervous System Stabilization: Joyful & Restful Activities[03:48] – Breath Work, Meditation, and Finding What Fits[04:12] – Screen Time, Anxiety, and Sleep Tips[05:11] – Debunking Stretching Myths for Tight Muscles[06:46] – The Truth About Chronic Tightness vs. Stiffness[09:23] – Pain Avoidance: Can It Make Things Worse?[11:07] – Leaning Into Pain: Chronic and Acute Injury Recovery[15:17] – Free Mobility Guide & Injury Prevention[15:58] – Root Causes of Low Back Pain: Beyond the Gym[18:25] – Lifting Heavy: Function vs. Numbers[21:37] – Training Weaknesses: Why External Assessment Matters[23:28] – Nutrition Foundations for Healing[25:27] – Anti-Inflammatory Diets and Recovery[27:00] – Encouraging Rest for “Type A” Clients[29:10] – Active Rest and Mindset Strategies[29:33] – MRI Findings: What Does Imaging Really Mean?[34:10] – Dr. Girvalo’s Current Passion Projects, Moms & Runners[36:14] – Episode Wrap-Up & ResourcesFollow Dr. Samantha Girvalo:Instagram: @docsammoves https://www.instagram.com/docsammoves/Website: https://unleashedathletics.co/Episode Availability: Listen to this impactful conversation on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on the Nutrition and Life podcastConnect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/ Remember: The path to your dream life starts with one brave step, the leap is where the growth happens.

Welcome to the Nutrition and Life Podcast! In this inspiring episode, host Lisa Franz welcomes keynote speaker, entrepreneur, and entertainer David Hanscom for a deep dive into personal development, self-leadership, and taking bold steps toward your dream life.Together, they explore the inner workings of growth: why taking action matters more than waiting for perfection, how to break out of your comfort zone as an introvert, and the crucial role of mentorship and alignment in building a truly fulfilling path. With heartfelt personal stories, real-world strategies, and actionable advice, this episode is packed with everything you need to start moving from hesitation to purposeful progress!Sit back, relax, and get ready for a conversation full of practical wisdom, reflective encouragement, and steps for sustainable change. Let’s dive in!✨ Episode Timestamps:[00:00] – Introduction: Meet David Hanscom[00:16] – Key Takeaways for Listeners[00:54] – David Hanscom’s Journey: Sports, Radio, and Career Evolution[02:51] – Impact and Invisible Influence in Our Lives[05:25] – Pillars of Personal Development[07:29] – The Power of Mentorship (and Why Friends Aren't Always the Best Choice)[09:10] – Stepping Out of the Comfort Zone: Stories from the Stage[13:27] – Flow State, Preparation, and Building Confidence[17:24] – Creating Your Dream Life: Alignment, Action, and Consistency[21:28] – Social Media, Authenticity, and Finding Real Alignment[22:51] – Overcoming Perfectionism and Taking the Leap[24:41] – Growth Through Challenges and the Compound Effect[28:48] – Personal Development for Introverts: Boundaries and Practical Strategies[36:45] – Setting Intentions and Managing Overwhelm[39:13] – David Hanscom’s Work: Coaching, Speaking, and Embracing AI[41:18] – Final Thoughts and Connect FurtherConnect with Our Guest, David Hanscom:Instagram: @davidhanscomWebsite: https://davidhanscom.com/Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/Remember: The path to your dream life starts with one brave step, the leap is where the growth happens.

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

Welcome back to the Nutrition and Life podcast for another inspiring and real conversation! In today's episode, Lisa Franz welcomes back repeat guest Aram Grigorian. As the mastermind behind the Real Coaches Summit, Aram Grigorian is well known for his fresh and practical take on fitness, coaching, and building real community in the industry. Together, they dive into what motivates great coaches, the challenges of maintaining boundaries, the value of functional movement, and the critical importance of self-care and autonomy.Whether you're a coach seeking inspiration or anyone on a health journey looking to cut through the noise, this episode is packed with honest, actionable advice, personal anecdotes, and the mindset shifts needed to invest in yourself, body, mind, and community. Get ready for laughs, real talk, and insights you’ll want to replay!✨ Tune in and get ready to elevate your approach to health, movement, and self-care ... let’s dive in!🕒 Timestamp Overview[00:00] – Introduction and catching up withAram Grigorian[00:40] – The origin and motivation behind the Real Coaches Summit[03:53] – Highlights and lessons from this year’s Summit[06:53] – Speaker selection and embracing “in-the-trenches” expert voices[07:45] – Responsiveness: Setting boundaries and expectations as a coach[12:12] – The power of curiosity: Using tough client moments as learning opportunities[12:43] – Why adults should be explosive: Movement patterns we lose and how to get them back[16:19] – Autonomy through education—preparing clients for real-world flexibility[20:21] – Body composition vs. training: Why it’s “not about the fat loss workout”[24:45] – The case for jumping, bounding, and skipping (and overcoming “I’m too old” mindset)[28:50] – Gradual transitions: How to avoid all-or-nothing thinking and injury[33:24] – The impact of saying no: Boundaries, people-pleasing, and protecting your energy[41:44] – Final takeaways: Owning your choices, living with intention, and valuing your timeConnect with Aram GrigorianFollow Aram Grigorian:Instagram: @4weeks2thebeachWebsite: https://www.4weeks2thebeach.com/Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/and don’t forget: Real change starts with real talk, and the power to transform is in your hands. See you next time on the Nutrition and Life Podcast!

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

Welcome back to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, Lisa Franz welcomes the knowledgeable Christine D'Angelo, wife, mother of three, functional nutritional therapy practitioner, and seasoned fitness coach. Christine shares her journey from battling debilitating migraines to discovering a passion for fitness and nutrition, helping hundreds of busy women (especially moms and those navigating menopause) thrive through evidence-based, practical strategies.This episode is packed with actionable advice on embracing consistency, breaking free from all-or-nothing thinking, making macro tracking approachable, managing stress, and truly prioritizing your health, no matter your life stage. Whether you’re a mom, a professional, or simply striving for sustainable wellness, this episode has golden insights for you!So, grab a cup of coffee, get comfy, and dive into a heartfelt, wisdom-filled episode that just might change the way you approach wellness, self-care, and nutrition.Timestamps Overview:[00:00] – Introduction and Welcome[00:26] – Christine’s Journey: From Migraines to Coaching[05:01] – Lessons from CrossFit, Paleo, and Transitioning to Sustainable Nutrition[07:12] – The Real Menopause Struggle: Hormones, Weight Loss, and Self-Care[14:16] – Overcoming All-or-Nothing Thinking in Health[20:19] – What Is Nutritional Therapy?[24:34] – Demystifying Macros: Protein, Carbs, Fats Explained[27:24] – Christine’s Top 5 Favorite Nutrient-Dense Foods[29:50] – The Underrated Power of Hydration (with Hacks!)[34:43] – Managing Stress: Simple Breathing & Mindfulness for Real Life[40:44] – The Magic of Intentionality in Food, Fitness, and Self-Care[41:16] – Final Tips & Where to Find Christine OnlineFollow Christine D’Angelo:Instagram: @christine_dangelo_ https://www.instagram.com/christine_dangelo_Coaching & Links: https://linktr.ee/ChristineDangeloConnect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/Your support helps us keep empowering listeners to live their healthiest, happiest lives. Share this episode with a friend who’s ready to simplify their wellness journey.