Nutrition & Life

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with expert sports dietitian Dane Baker for a deep dive into the world of protein, energy availability, and the crucial but often misunderstood topic of REDs (Relative Energy Deficiency in Sport). Whether you’re a high-performing athlete or simply someone passionate about optimizing your health and performance, this episode is packed with science-backed advice, actionable takeaways, and myth-busting insights, straight from a leader in the field.Learn about the real risks of under-fueling, why REDs matter for everyone (not just elite athletes), and the smartest approaches to protein intake for performance, physique, and longevity. Plus, get practical tips on recognizing signs of energy deficiency and discover how to fine-tune your nutrition for resilience, recovery, and real results.So grab your headphones and get ready for an episode that will change the way you approach nutrition and training, let’s jump in!Timestamp Overview:[00:00] – Introduction to Dane Baker and episode themes[00:49] – Dane Baker’s background in sports nutrition and research[03:07] – What is REDs? Evolution from Female Athlete Triad to REDs[06:22] – Who is at risk for REDs? Symptoms and clinical presentation[10:14] – Assessing and tracking energy intake: Tools, wearables, and challenges[14:16] – Periodizing nutrition for performance & practical application[18:20] – The “grey zone” of chronic slight under-fueling and metabolic adaptation[20:03] – Osteoporosis, DEXA scans, and the importance of early intervention[21:33] – Let’s talk protein: quantity, distribution, quality, and the latest research[26:19] – Older athletes, menopausal clients, and optimal protein strategies[29:03] – Plant-based proteins vs animal-based proteins & insights on collagen[34:05] – The 4 Rs of Nutrition: Regenerate, Rehydrate, Refuel, Rest[37:40] – Hydration, electrolytes, and navigating nutrition misinformation[41:11] – Where to start if you suspect you’re under-fueling: First actionable steps[42:35] – Wrapping up and further resourcesFollow Dane Baker:Website: https://www.axissportsmedicine.co.nz/our-team/dane-bakerEpisode Availability: Listen to this insightful conversation with Dane Baker on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and on our website.Connect with Us:

Welcome back to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Amanda Beckwith, therapist and mindset expert, to unlock the transformative principles behind sustainable weight loss, overcoming mindset barriers, and coping mechanisms that sabotage progress. Amanda's deeply personal journey, from childhood struggles with nutrition to losing and maintaining over 100 pounds, brings rare authenticity and expertise to our discussion.If you’ve felt alone in your health journey, or found it difficult to break free from negative cycles, this episode will show you that lasting transformation requires more than a meal plan, it’s about changing your mind, your habits, and your identity. Timestamp Overview:[00:00] - Welcome & Introduction[00:14] - Amanda’s #1 Message for Listeners: You Are Not Alone[01:30] - Amanda’s Weight Loss Story: Childhood Habits, Identity Crisis, and Coping Mechanisms[03:42] - Rock Bottom & Starting Over: Health Concerns and Early Mistakes[05:25] - False Expectations and the Reality of Major Weight Loss[06:27] - Healing, Coaching, and Learning the Missing Pieces to Success[07:54] - Why Mindset Matters More Than Any Plan[10:14] - Strategies for Trusting a Coach and Facing Change[13:07] - Evidence, Positive Reinforcement, & Making Change Stick[15:28] - The Willingness Factor: Want vs. Willingness to Change[16:44] - Discomfort, Practicing New Habits, and Sustainable Success[19:39] - Identity Shifts and Leaving the Past Behind[21:26] - Social Pressures, Fitting In, and Bravery in Change[22:08] - Combating Emotional Eating: Harm Reduction & Self-Awareness[23:57] - Cognitive Behavioral Therapy: Thoughts, Behaviors, and Managing Triggers[24:33] - Harm Reduction & Setting Roadblocks in Eating Habits[25:33] - Why Facing Consequences and Stepping on the Scale Matters[27:13] - Guilt vs. Accountability: Separating Actions from Self-Worth[28:08] - Cheat Meals vs. Free Meals: The Value of Moderation[30:04] - Extremes vs. Moderation: Building a Sustainable Relationship with Food[32:20] - Addressing Overtraining & Nutrition Extremes with Clients[36:19] - Customized Coaching: Assessing Client Readiness & Root Issues[39:09] - The Childhood Connection: Food Scarcity, Body Image, & Binge Eating[41:39] - The Art of Coaching: Guiding Self-Discovery[42:24] - Final Reflections & AppreciationFollow Amanda Beckwith:Instagram: @amandatzivia https://www.instagram.com/amandatzivia/Tiktok: @amandatziviaEpisode Availability: Listen to this powerful episode with Amanda Beckwith on all major podcast platforms (Apple Podcasts, Spotify, Google Podcasts), or visit our website for more episodes 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 back to another inspiring episode of the Nutrition and Life podcast! Today, Lisa sits down with Clifton Pope, transformation specialist and creator of Health Fitness Wealth Business, for a deep dive into the power of consistency, cultivating a sense of urgency in personal growth, and the true meaning behind “wealth without work.” Clifton’s remarkable journey—from overcoming childhood health obstacles to shaping his unique business and writing multiple books—will motivate anyone striving to improve physically, mentally, emotionally, and spiritually.Tune in for practical strategies, heartfelt stories, and actionable advice on how to stay consistent, set powerful “whys,” learn from your setbacks, and create generational health—starting today. Whether you’re struggling with maintaining healthy habits or looking for next-level self-improvement, this episode delivers motivation and clarity straight from Clifton’s playbook.So grab your headphones, get ready to be uplifted, and let’s get started!Timestamp Overview:[00:00] – Welcome & Introduction[00:39] – Clifton’s Philosophy: Growth Through Challenges[01:16] – Clifton’s Background Story and Life Lessons[05:35] – Career Path, Health Adversity & Lessons from Each Job[10:10] – Transition: Pharmacy Tech to Health Coaching[13:21] – Clifton’s Approach to Consistency and Discipline[18:15] – Book Deep Dive: “Consistency with a Sense of Urgency”[23:18] – Practical Tips for Staying Consistent[29:50] – Strategies for Consistency When Life Happens[32:05] – What’s Wealth Without Work? Backstory & Meaning[35:15] – Taking Ownership & Overcoming Limiting Health Beliefs[39:34] – Current Projects & How to Connect with Clifton[44:53] – Final Thoughts & Wrap-UpFollow Clifton Pope:Instagram: @c.pope44Facebook: https://www.facebook.com/clifton.pope.5Episode Availability: Listen to this episode with Clifton Pope and Lisa Franz on Apple Podcasts, Spotify, Google Podcasts, and YouTube. Full transcripts, show notes, and helpful resources are available 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/

Welcome back to another inspiring episode of the Nutrition and Life podcast! In this episode, Lisa Franz is joined by the insightful Susan Niebergall, a seasoned nutrition and fitness coach who powerfully advocates that "it's never too late" to make a positive change in your health and life. Whether you're navigating menopause, dealing with bone density concerns, or striving for lasting strength, Susan shares her journey and candid wisdom on HRT, managing symptoms, overcoming hip replacement, and finding sustainable fitness routines, even in your 60s!Get ready for actionable guidance, myth-busting, and plenty of encouragement for women in midlife and beyond. This episode is packed with practical tips, vulnerable storytelling, and a clear message: You can start prioritizing your health at any age.Timestamp Overview:[00:00] - Welcome & Introduction[01:17] -Susan's Background: School Counseling to Fitness Coach[03:46] - Facing Weight Gain & Nutrition Misconceptions[06:11] - Finding Strength, Transformation in Her 50s & The Power of Coaching[07:35] - Hip Pain, Osteoarthritis & Hip Replacement Journey[09:22] - "Menopause, the Gift that Keeps on Giving"[10:25] - Advocating for Postmenopausal Women[12:13] - The Importance of Tracking Food & Nutrition Basics[14:26] - Performance-Based Goals vs. Scale Obsession[16:19] - The Power of Coaching Support (and HRT Myths)[17:23] - Starting HRT After 60: Symptoms, Challenges, and Results[22:09] - Advocating for Yourself in Healthcare[26:17] - Tracking Symptoms and Planning for Doctor Visits[29:16] - Is There "Menopause-Specific" Training? (And the Fundamentals of Strength)[32:25] - Bone Density, Osteoporosis & Impact Training[33:37] - Individualized Progression and the Myth of Heavy Lifting[38:35] - How Metabolism Changes with Age (and How to Fight Back)[41:24] - Building Muscle as the Best Investment for Aging Well[42:07] - Susan Niebergal’s Book & Final Words: It’s Never Too LateFollow & Connect with Susan Niebergall:Instagram: @susanniebergallfitnessWebsite: https://susanniebergallfitness.com/Episode Availability: Catch this empowering conversation with Susan Niebergall on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and more.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 a transformative episode of the Nutrition and Life podcast! Today, we’re digging deep into what really drives rapid, and lasting fat loss, tackling the psychological roadblocks that sabotage progress and sharing actionable strategies you can start using today. Garrett Serd is joined by by our own highly respected host: Lisa Franz, a mindset and nutrition specialist, If your fat loss journey feels stuck or overwhelming, this episode will offer clarity, hope, and practical mental shifts.We break down five essential mindset shifts, discuss the dangers of perfectionism and the “more is better” trap, and explore why identity and belief systems are the real battlegrounds in long-term body transformation. Hear real client stories, discover science-backed habit change processes, and get expert advice on dealing with information overload and staying consistent even when life gets in the way.So press play, get comfortable, and let’s level up your mindset for sustainable fat loss!Timestamps Overview:[00:00] - Introduction & Welcome Back[00:41] - Top Mindset Barriers Women Face [02:31] - All-or-Nothing Thinking: The Perfectionism Trap[03:12] - Why Fast Isn’t Forever: The Cost of Extreme Diets [05:49] - Ranges Over Rigidity: How to Make Success Easy [07:05] - Habit-Building for Consistency (Atomic Habits Highlights)[10:06] - “My Body Is Broken”—Reframing Limiting Beliefs [11:58] - The Milkshake Study: Your Mindset Changes Your Physiology[14:26] - Identity Shifts & The Power of Coaching[16:15] - Why Choosing the Right Coach Matters [17:35] - Busting the “More Is Better” Myth [20:17] - Spotting Patterns: Why Old Methods Stop Working[23:06] - Metabolic Adaptation, Recovery, and Stress[25:59] - Ditching Scale Shame & Building Body Confidence[27:52] - Celebrate Progress & Redefine Success[31:50] - Overcoming Guilt: Getting Past Setbacks[34:20] - Surviving Information Overload—Find Your Path[40:23] - Choosing a Mentor That Resonates—Final Advice[41:44] - Wrap Up & Next StepsEpisode Availability: Catch today’s episode on Apple Podcasts, Spotify, Google Podcasts, and wherever you listen. Access past episodes and resources at 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 inspiring episode of the Lisa podcast! Today’s show features Quinn Magnuson, former Canadian professional football player, experienced coach, and founder of Effort Over Results Coaching. In this deeply personal and practical conversation, Quinn shares his journey through athletic highs, post-retirement health struggles, and the transformation that led him to champion the philosophy of “Effort Over Results” in health and wellness.Tune in for honest stories about overcoming identity challenges, developing long-term consistency, and the power small habits hold in lasting change. Whether you’re struggling to maintain weight loss, searching for your “why,” or seeking a mindset shift, this episode is packed with relatable anecdotes, actionable strategies, and wisdom for every stage of life.Grab your headphones, settle in, and get ready to discover the secrets behind sustainable health—one simple step at a time!Timestamp Overview:[00:00] – Introduction & Purpose of the Episode[00:34] – Effort Over Results: Philosophy and Application to Health[02:02] – Quinn’s Athletic Background & Family History[03:20] – Identity Challenges Post-Football and Early Weight Loss Struggles[06:15] – A Turning Point: Quinn’s Son’s Intervention and a New Health Plan[08:29] – Simple Strategies: Alcohol, Intermittent Fasting, and Moving More[12:30] – Identity Shifts and Making Change Stick[14:19] – Overcoming the Fear of Starting: “Put Your Gym Bag by the Door”[17:16] – Small Steps and Building Habits—Stories from Quinn’s Family[21:09] – Finding Your “Why”: How to Discover What You Should Want[24:37] – Shame, Empowering Conversations, and Comfort Food[25:39] – “Shoot the Alligator Closest to the Boat”: Tackling One Small Habit[28:20] – Motivation from Unexpected Sources[30:23] – Balancing Body Positivity and Health[32:47] – Maximizing Coaching & Mentorship: Fit, Motivation, and Small Steps[39:50] – Effort Over Results: Stacking Layers for Success[41:36] – Mental Health, Nutrition, and the Healing Power of Small Changes[46:12] – Upcoming Book Release & Where to Find Quinn[47:44] – Episode Wrap-Up & Final ThoughtsConnect with Quinn Magnuson and Effort Over Results:Instagram: @effortoverresults https://www.instagram.com/effortoverresultsWebsite: https://www.effortoverresults.com/Episode Availability: Catch today’s episode with Quinn Magnuson on Apple Podcasts, Spotify, Google Podcasts, and wherever you listen. Access past episodes and resources at 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 transformative episode of the Nutrition and Life podcast! Today’s discussion is a must-listen for anyone eager to understand, optimize, and demystify reproductive health. Host Lisa Franz is joined by visionary guest Kirsten Karchmer, renowned reproductive acupuncturist and founder of the Conceivable app. With over 25 years of experience and data from thousands of women, Kirsten shares cutting-edge insights and actionable strategies applicable to everyone—regardless of age, gender, or fertility goals.Dive deep into practical approaches for boosting energy, uncovering the real root causes of cycle and fertility struggles, and why personalization beats trends like seed cycling and generic diet plans. You’ll also discover the surprising influence of lifestyle, environmental toxins, and even stress on both female and male fertility (spoiler: sperm counts have halved, and you’ll never look at receipts the same way again!).Whether you’re trying to conceive, navigating menopause, or just want to maximize your well-being, this episode is your blueprint for individualized, affordable, and empowered health.Timestamp Overview:[00:00] – Introduction & Importance of Reproductive Health for All[01:00] – Why Energy is the Foundation of Health (& Simple Ways to Assess It)[03:00] – Beyond PCOS and Endometriosis: True Root Causes of Cycle Struggles[06:30] – Practical Strategies: Nutrition, Menstrual Diagnosis & Personalized Plans[09:00] – Mediterranean Diets, AI Personalization, and The Problem with Seed Cycling[11:55] – Myths Busted: Fertility & Period Tracking (and Why Trackers Fall Short)[17:00] – What’s an ‘Optimal’ Cycle? Real-Life Outcomes and How to Get There[21:50] – Why Male Fertility Now Makes Up HALF of Cases – and What Sabotages Sperm[23:30] – The Plastics Problem: Toxins in Everyday Life and Their Fertility Fallout[29:00] – Environmental Stress: Heat, Saunas, Yoga & Cumulative Impacts[30:45] – Stress as a Root Cause (Yes, Even ‘Healthy’ Stress)[34:20] – Sustainable Strategies for Energy & Well-being (Even if You’re not TTC)[36:50] – Heart Rate Variability, Self-Expression, and The Cost of Perfectionism[40:30] – Wrap-Up: The Future of Personalized, Accessible Menstrual & Menopause WellnessConnect with Kirsten Karchmer & Conceivable:Instagram: @kirstenkarchmer https://www.instagram.com/kirstenkarchmer/#Conceivable App: https://conceivable.com/Website: https://kirstenkarchmer.com/Episode Availability: Find this episode and others via Apple Podcasts, Spotify, Google Podcasts, or directly on our website.

Welcome to another inspiring episode of the Nutrition and Life podcazst! Today, Lisa sits down with Josh Wood, strength and conditioning coach, manual therapy expert, and dad, for a refreshing discussion on simplifying health, parenthood, and nutrition. Josh shares his journey from Midwest computer nerd to Australian fitness professional and reveals his “Six Habits to Eat Like an Adult”, an easy-to-follow blueprint for anyone seeking lasting health (especially busy parents!).Tune in for practical strategies, no-nonsense perspectives, family-friendly tips, and plenty of Josh’s trademark wit. Whether you’re struggling with perfectionism, emotional eating, or mealtime chaos, this episode is packed to help you reclaim your health and set an example for the next generation.Grab your notepad and let's dive in!Timestamp Overview:[00:00] - Introduction & Purpose of the Episode[01:07] - Josh’s Professional Journey & Philosophy[06:22] - Simplifying Nutrition & The Six Habits to Eat Like an Adult[10:07] - The Apple Test: Intuitive Eating & Recognizing Hunger[14:17] - Compounding Habits: Choosing Better, Willpower, and Small Wins[20:13] - Don’t Eat Your Emotions: Managing Cravings & Emotional Triggers[24:06] - Treats Are Treats: Rethinking Rewards, Alcohol, and Habitual Indulgence[27:54] - Good Enough Is Good Enough: Progress, Perfectionism, and Social Eating[32:14] - Mistakes Happen: Speed Bumps, Binge Eating, and Moving Forward[36:28] - Healthy Eating for Families: One Meal for Everyone & Safe Foods[41:24] - Cookbook Highlight: Macro Masala – High Protein Indian Recipes[44:59] - Josh’s Links, Resources, and Episode Wrap-upConnect & Follow Josh Wood:Instagram: @coachjoshwood https://www.instagram.com/coachjoshwood/Website & Resources: https://strongforlife.online/TEDx Talk: https://www.youtube.com/watch?v=24-cYrzeQAEYour support helps us keep delivering evidence-based insights and real-world advice from experts like Josh. Join us next time on the Nutrition and Life Podcast for more empowering conversations to help you and your family thrive.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 inspiring episode of the Nutrition and Life podcast! Today’s conversation centers around practical, real-world strategies for weight management, healthy living, and finding more joy and autonomy in your daily routine. Host Lisa Franz welcomes the amazing Dr. Molly Lupo, nurse practitioner, nutrition and lifestyle specialist, mom of four, and founder of the Nourish six-month lifestyle program!Dr. Lupo discusses why nutrition quality trumps restriction, how body composition matters more than the number on the scale, the science (and psychology) behind hunger hormones, and why a simple “time audit” can transform your health journey. Whether you struggle with food prep, want to craft a week that brings you more energy and happiness, or need to bust through a weight loss plateau, this episode packs a powerhouse of actionable insights and resources.So grab your favorite drink, settle in, and get ready to uncover science-based tools, mindset shifts, and everyday hacks for thriving, not just striving—on your health journey!Timestamp Overview:[00:00] – Introduction & Welcome Dr. Molly Lupo[00:36] – Building Abundance vs. Restriction in Nutrition[02:14] – The Power of Time Audits and Weekly Crafting[08:40] – The Time Audit Method Explained[16:28] – Body Composition vs. The Number on the Scale[20:32] – Strength Training Insights for Women[22:11] – Breaking Through Plateaus: Real-World Tactics[25:42] – The Value of Maintenance Phases in Fat Loss[32:37] – Food Prep Tips, Tools & Weekly Strategies[36:06] – Breakfast, Snacks, & Protein-Packed Options[39:10] – Putting it All Together: Final Time Crafting Tips[40:46] – Where to Connect with Dr. Molly Lupo & ClosingFollow Dr. Molly Lupo:Instagram: @drmollylupo https://www.instagram.com/drmollylupoWebsite & Coaching: www.mollylupo.comListen & Subscribe: Catch all episodes of the Lisa podcast on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform.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 eye opening episode of the Nutrition and Life podcast! In today's insightful conversation, host Lisa Franz sits down with gut health specialist and coach Courtney Smith to explore the intricate world of digestion, parasites, holistic health, and what it truly takes to restore gut resilience from the inside out. Courtney shares her personal journey from bodybuilding and chronic illness to helping others heal, decode challenging symptoms, and take back control of their wellbeing.Join us as we demystify parasites (yes, everyone has them!), uncover the real impact of lifestyle on gut health, reveal actionable detox strategies, and discuss how nutrition, mindset, and stress management converge for lasting results. Whether you're struggling with persistent symptoms, curious about parasite cleanses, or want to optimize your gut for energy and clarity, this episode is packed with practical tips and empowering advice.So grab your notebook, settle in, and get ready for expert guidance, heartfelt stories, and clear next steps towards gut health. Let's dive in!Timestamp Overview:[00:00] – Introduction and Courtney’s Passion for Gut Health[00:45] – Courtney’s Personal Journey into Gut Healing[06:10] – Parasites: What They Are & Where They Come From[08:57] – How Parasites Affect Your Body and What To Do[15:51] – Safe and Effective Detox Protocols[23:36] – Bodybuilding, Diet Extremes, and Gut Health[28:11] – The Power of Gut Diversity and Food Choices[30:54] – Kombucha and Probiotics: Are They Right for You?[34:29] – Actionable Gut Health Tips: Acne, Rashes, Brain Fog[37:55] – Reducing Toxins & Supporting Your Liver[39:03] – Nervous System Regulation for Gut Health[40:51] – Free Resources and Courtney’s Upcoming Toxicity Quiz[41:15] – Closing Notes and How to ConnectConnect with Courtney Smith:Instagram: @thekeystonutrition https://www.instagram.com/thekeystonutrition/Website: https://www.thekeystonutrition.com/Episode Availability: Listen to this episode on all major platforms: Apple Podcasts, Spotify, Google Podcasts. 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 episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with the inspiring Joanne Coates, a dedicated yoga teacher, breathwork specialist, and former school teacher who shares her journey from burnout to balance (well, kind of!), and gives invaluable tips on tuning into your body, building a purposeful morning routine, and weaving movement, mindfulness, and breath into your daily life.If you’ve ever struggled with slowing down, saying “yes” to self-care, or finding the right style of yoga or movement for you, this episode will give you practical, actionable steps for creating more calm and intention, without the pressure of “perfect balance.” Get ready for wisdom, relatable stories, and Joanne’s wonderful reminders to be gentle with yourself. Let’s dive in!Timestamp Overview:[00:00] – Introduction and Joanne’s Main Takeaway: Listening to Your Body[01:06] – Joanne’s Personal Story & Career Transition[04:12] – How to Start Listening to Your Body & Signs to Watch For[07:00] – The Hamster Wheel Analogy & Permission to Slow Down[09:04] – Designing Morning Routines that Actually Work for You[14:07] – Intention over Obligation: Finding Your Why for Self-Care Habits[16:44] – Motivation vs. Intuition: When to Rest or Push Yourself[18:24] – Why Life Isn’t About Perfect Balance and That’s OK[21:38] – Life Phases and Flexible “Balance” for Women[24:03] – Yoga for Beginners: Where to Start & What Style Is Right for You?[27:51] – Letting Go of Comparison on (and off) The Mat[33:38] – The Power of Intention in Yoga Practice[34:13] – Practical, Simple Breathwork for Everyday Life[39:26] – Final Takeaways, Joanne’s Online Presence & Where to ConnectFollow Joanne Coates:Instagram: @joanne_wellth https://www.instagram.com/joanne_wellthFacebook: https://www.facebook.com/joannewellth/Episode Availability: Listen to this episode of Lisa on all major podcast and video platforms, including Apple Podcasts, Spotify, Google Podcasts, and YouTube.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 insightful episode of the Nutrition and Life podcast! Today’s show features renowned scientist, researcher, and Director of Sports Science and Medicine at FSU, Dr. Michael Ormsbee. In this deep-dive conversation, Dr. Ormsbee unpacks common misconceptions around body composition changes, sustainable habits, and the science behind pre-sleep nutrition. If you’ve ever wondered about the truth of eating before bed, how protein timing affects fat loss and muscle gain, or how to form real, lasting changes, this episode is for you!Get ready for expert-backed clarity on everything from metabolism, fat storage, pre-sleep protein, plant-based versus animal-based protein, and recovery. Lisa and Dr. Ormsbee also discuss practical strategies for making lasting health changes and bust through the noise of nutrition misinformation in today’s fast-paced world.Episode Highlights & Timestamps:[00:00] – Introduction & What Listeners Will Gain From This Episode[02:15] – Dr. Ormsbee’s Background & Passion for Sports Science/Nutrition[05:32] – Researching Pre-Sleep Nutrition: Myths, Questions, and Findings[08:37] – What Happens to Metabolism and Fat When You Eat Protein Before Bed?[15:17] – Caloric Surplus vs. Deficit & Long-Term Protein Intake Data[17:43] – Does Eating at Night Impact Sleep? Latest Research Insights[19:32] – Whey vs. Casein for Pre-Sleep; Tried-and-True & New Proteins[22:33] – Advancements: Sleep, Recovery, Plant-Based Protein, and Future Research[29:04] – Real Foods vs. Protein Shakes: What About Cottage Cheese?[31:03] – Small Habits, Coaching, and Dr. Ormsbee’s Online Course Details[33:40] – What To Do When You’re Not Seeing Results: Real-Life Tips[35:59] – Consistency, Routine, and Being Your Own “Experiment”[40:06] – Coaching, Mentorship, and Where to Find Dr. Ormsbee’s Work[40:31] – Outro and Final ThoughtsConnect with Dr. Michael Ormsbee:Instagram: @mikeormsbee https://www.instagram.com/mikeormsbee/Twitter/X: @mikeormsbeeFSU Institute of Sports Sciences and Medicine: ttps://annescollege.fsu.edu/faculty-staff/dr-michael-ormsbeeOnline Course: https://www.thegreatcoursesplus.com/michael-ormsbeeListen to the Podcast: Catch this episode on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform.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 episode of the Nutrition and Life Podcast! In today’s inspiring conversation, host Lisa Franz sits down with Calvin Masters an IFBB Pro, passionate online coach, and mindset enthusiast. They dive deep into the world of coaching: breaking into the industry, overcoming imposter syndrome, the essentials of being a truly great coach, and how mindset can make or break your client's journey.Whether you’re a new coach struggling to find your footing, a seasoned trainer looking to boost client results, or someone on their personal fitness journey, this episode packs practical advice, real stories, and mindset gems that will fuel your growth. Calvin shares his route from metal fabricator to full-time coach, how passion trumps credentials, the power of incremental wins, and why exceeding your clients’ goals is more impactful than a perfect plan.Relax, tune in, and get ready to take your coaching career or fitness pursuit to the next level with actionable tips, real talk, and proven strategies from two leaders who walk the walk.Timestamp Overview:[00:00] – Welcome & Calvin’s Biggest Lesson for New Coaches[02:20] – Calvin’s Journey: From Blue Collar Job to Full-Time Coach[09:44] – What Really Makes a Great Coach?[13:45] – Coaching with Empathy: Adapting to the Client[17:07] – Believing in Clients and Exceeding Expectations[18:40] – Mindset Work: Overcoming Setbacks, Building Motivation[23:50] – Staying Hungry: Setting and Smashing New Goals[27:29] – Helping Clients Love the Process, Not Just the End Goal[31:18] – Dealing with Setbacks: Plateaus, Inflammation, and Hormones[34:14] – Calvin’s Personal Mindset Practices & Avoiding Burnout[38:12] – Navigating Client Detachment & Boundaries as a Coach[42:12] – Coaching Takeaways: What Actually Sets You Apart?[44:36] – Final Thoughts and Where to Find Calvin & LisaFollow Calvin Masters:Instagram: https://www.instagram.com/masters_fitness/Website: https://mastersfitnesscoaching.com/Episode Availability: Listen to the Nutrition and Life podcast wherever you get your podcasts on Apple Podcasts, Spotify, Google Podcasts, and the Nutrition Coaching and 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/

Welcome back to another action-packed episode of the Nutrition and Life podcast! Today, Devan from Mindset Cafe Podcast is joined by our own inspiring host, Lisa Franz nutrition coach, podcast host, digital nomad, and a force for food freedom, healthy habits, and self-empowerment. Dive into an engaging conversation as Lisa shares her personal journey from restrictive diets to living in “the body you love” while pursuing “the life you love.”Lisa unpacks the realities and myths of nutrition and fitness, discussing the importance of nutritional periodization, hormone health, reversing chronic dieting damage, and the need for personalizing your fitness journey. Whether you’re struggling with moderation, overeating during the holidays, or breaking old habits, this episode is packed with actionable advice, clear explanations, and truly empowering wisdom.Kick back, get inspired, and discover how to reframe your health journey for success, and enjoy that slice of cake along the way!Timestamp Overview:[00:00] - Motivational Introduction & Welcome[00:30] - Introducing Lisa Franz: Credentials & Mission[01:22] - Lisa’s Journey: From Diet Struggles to Food Freedom[03:16] - Coaching Philosophy: Teaching Clients for Long-Term Success[07:54] - Nutritional Periodization: What Is It and Why It Matters[13:28] - Common Myths in Fat Loss & Muscle Building[17:06] - Debunking Age and Metabolism Excuses[19:13] - Nutrition & Hormones: The Food-Fertility Connection[24:34] - Personalization, Coaching Red Flags, and Social Media Myths[26:30] - Enjoying Social Eating & Holidays Without Derailed Progress[32:00] - Building Habits, Preparation, and The Power of Intention[32:45] - Lisa’s “Legacy Wall” Message for the Next Generation[33:42] - Where to Find Lisa & Final ThoughtsEpisode Availability: Listen on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly via Nutrition Coaching and Life.Connect with Mindset Cafe: For updates, behind-the-scenes content, and to join the conversation:Instagram: @mindsetcafepodcastWebsite: https://www.devangonzalez.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 energizing episode of the Nutrition and Life podcast! In this episode, host Lisa Franz sits down with fitness and wellness expert Kerstin Schulze for a deep dive into the science and practicality of lifelong fitness, balanced living, and thriving through every stage of life, especially for women over 40.From Kerstin’s journey as an elite athlete and fitness innovator to actionable solutions for busy schedules, menopause, injury recovery, and having your cake (and eating it, too!), this episode is packed with empowering mindset shifts and realistic tips you can implement right now. Kerstin also shares her proven blueprint for sustainability, the power of short workouts, and the often-overlooked role of strength training for longevity, health, and confidence. Whether you’re a college student, busy mom, or navigating hormonal transitions, there’s something here for you.Pour a cup of warm lemon water, press play, and let’s get stronger together!Timestamp Overview:[00:00] – Welcome & Introduction[00:27] – Why Fitness for Busy Lives: Kerstin’s 10-Minute Method[01:10] – Kerstin’s Story: Athlete to Fitness Innovator[05:33] – Fitness After 40: Blueprint for Thriving, Not Declining[06:38] – The 5-Minute Habit: How to Create Sustainable Change[09:18] – Efficient Full-Body Workouts: 10–30 Minute Training[11:00] – Fitness Through Every Life Stage: Scheduling, Consistency & Mindset[12:12] – Micro Workouts: Using Spare Minutes for Real Results[13:40] – Accountability: Friends, Coaches, and Scheduling[15:01] – Functional Fitness & Long-Term Health Benefits[17:27] – Sprint Training & Menopause: High Intensity, Low Stress[23:53] – Hot & Cold Therapy: What Works for Women[26:32] – Party & Diet: Balancing Social Life & Results[30:12] – Portion Control & Mindful Eating Strategies[34:35] – Supplements for Menopause & Beyond[39:05] – Working Out Through Injuries & Maintaining Consistency[41:19] – Final Thoughts, Resources, and Where to Find KerstinConnect with Kerstin Schulze:Instagram: https://www.instagram.com/partyanddietWebsite: www.partyanddiet.comGet your first month free with code PARTY15!Listen & Subscribe: Find the Nutrition and Life Podcast on all platforms—Apple Podcasts, Spotify, Google Podcasts, and more.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 invigorating episode of the Nutrition and Life podcast! Today’s guest is none other than Renee Schneider, an accomplished coach, bodybuilding competitor, ad agency owner, and cookbook creator joining Lisa to break down the complexities of nutrition, competition prep, hormonal transitions, HRT, and how to truly become your own advocate on your health journey.Whether you’re a seasoned athlete, navigating perimenopause, or a lifestyle client wanting to take the next step, Renee’s blend of hard-earned wisdom and practical coaching tips provides the clarity and inspiration you need. Get ready for an empowering discussion about growth mindset, the realities of bodybuilding, how to make peace with improvement seasons, and building healthy food habits (spoiler: it’s okay for meals to be simple and repetitive!).Grab your favorite snack, settle in, and let’s dive into an episode packed with actionable advice, candid stories, and lessons for every listener looking to transform both mind and body.Timestamp Overview:[00:00] - Introduction & Setting Intentions[01:16] - Renee’s Journey into Coaching and Competition[04:58] - Stage Life, Identity, & Growth Mindset[09:58] - The Challenge and Importance of Off-Season[14:38] - Coaching Gen Pop: Overcoming Fear of Eating More[17:16] - Renee’s Personal HRT Experience & Lessons Learned[23:17] - What Renee Uses Now: Peptides, HRT, and More[25:24] - Navigating Menopause & Hormonal Health: Practical Tips[29:51] - Mindset, Delayed Gratification, & Everyday Wins in Coaching[30:49] - Food Simplicity & Real Food Enjoyment[37:23] - Educating Kids & Changing Family Food Culture[40:16] - Final Thoughts & Where to Find ReneeFollow Renee Schneider:Instagram: @renee_fitphysique https://www.instagram.com/renee_fitphysique/Website: https://triocoaching.fit/Facebook: https://www.facebook.com/renee.schneider.106/Episode Availability: Catch this episode (and more!) on all your favorite platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on the Nutrition and 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/

Welcome to another episode of the Nutrition and Life Podcast! Today’s focus: gut health, functional medicine, and practical nutrition tools with special guest, Dasha Agoulnik. Dasha is a nutrition data scientist, gut health expert, and health liaison who masterfully bridges evidence-based medicine with practical lifestyle strategies. Host Lisa Franz and Dasha cover everything from the differences between IBS, IBD, SIBO, and celiac disease, to constipation hacks, elimination diets, probiotics, and actionable approaches for resilient gut health.Whether you’re struggling with digestive pains, interested in female gut health, or simply seeking to level up your nutrition, this episode is packed with clear explanations and digestible takeaways. Get ready for expert insights, real-life stories, and plenty of tips you can implement right away!Timestamp Overview:[00:00] – Welcome & Guest Introduction[00:44] – Dasha’s Journey: From Data Science to Gut Health[03:02] – Diagnoses: Celiac, IBD, and Navigating Autoimmunity[04:25] – Gut Terminology 101: IBS, IBD, SIBO, Celiac[07:51] – Should You Try an Elimination Diet? Dasha’s Approach[10:50] – Food Sensitivity Testing: Myth-Busting[13:02] – Gut Health & The Female Cycle[14:58] – Tackling Constipation: 3-Phase Practical Protocol[17:31] – Bile, Enzymes, Stomach Acid: The Digestion Trio[21:42] – Probiotics, Functional Foods, & Supplementation[25:49] – Prebiotics, Postbiotics, Synbiotics Explained[27:11] – Building the “Ideal Day” for Gut & Hormone Health[33:06] – The Reality of Alcohol, Sugar & Long-Term Gut Care[36:45] – Key Takeaways & Getting Started with Dasha’s Toolkit[38:20] – Where to Learn More & Connect with DashaResources & Connect with Dasha:Download Dasha’s Gut & Hormone Health Bundle:Dasha’s Resources & Free ToolkitInstagram: @coreperform | @dashafitnessWebsite: coreperform.comListen & Subscribe: Catch this episode on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform. Don’t forget to rate and review to help us reach more listeners who want actionable, science-backed tools!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 episode of the Lisa podcast! This week, we have an inspiring conversation with Noelle Shannahan—competitive wellness athlete, coach, and science enthusiast—hosted by Lisa Franz. Noelle opens up about her athletic journey from dance to powerlifting to physique competition, sharing refreshingly honest insights into body image, strength, and the challenges of nutrition and training for women in sport.Join us as we bridge the gap between research and real-life coaching, dive deep into the nuances of the wellness category, and offer practical strategies for hunger management, nutritional periodization, and building a resilient mindset. Whether you're an aspiring competitor, an experienced lifter, or simply on a journey toward better health, this episode delivers golden nuggets you can start applying today.So grab your headphones, get comfy, and let’s embark on a science-meets-experience deep-dive into physique sport, food relationships, and strength!Timestamp Overview:[00:00] – Introduction: Meet Noelle Shannahan & today’s agenda[01:23] – Noelle’s journey: From dance & body image struggles to powerlifting & bodybuilding[05:13] – What is the Wellness category? Physique standards & lower body development[07:03] – Wellness training splits: Why Noelle trains glutes & legs four days a week[09:43] – Coaching herself: Pros, cons, and the reality for seasoned athletes[11:58] – Competition plans, setbacks, and prepping for the stage[13:21] – How to manage hunger while cutting: Mindset, moderation & “suck it up, buttercup”[17:41] – Hidden calories, digestive health & practical fat loss tips[19:34] – Nutritional periodization: Surplus, deficit, and why gen pop should track[26:49] – Body recomposition & realistic expectations for muscle gain and fat loss[27:11] – Relationship with food after prep & gaining in the offseason[31:26] – Gen pop struggles: Defining clear goals, emotional eating, and the “gap vs. gain” mindset[35:45] – Applying strength and conditioning principles to everyday training[38:48] – Strategy, periodization & managing all kinds of “fatigue”—in and out of the gym[40:38] – Wrap-up & where to find NoelleFollow Noelle Shannahan:Instagram: https://www.instagram.com/lnoelle_liftsCoaching & updates: https://www.shannahansc.com/You can listen to this episode on all major 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/

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Joe Hoye, a dynamic nutrition coach and founder of Diet Detox, whose transparent, down-to-earth approach to weight loss, habit change, and mindset transformation has already empowered hundreds of women to build healthier, happier lives.Joe gets candid about the real story behind “detox diets” (hint: it’s the opposite of the quick-fix trends out there), shares his personal journey from gym-shy teen to coach, and explains how he learned the power of trust, mindset shifts, and sustainable nutrition, to deliver changes that actually last. You’ll also hear about his innovative $1 Diet Detox Challenge, the role of resistance training for women 40+, and how simple mindset exercises can completely transform your relationship with food…and yourself.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[01:21] - Joe’s Inspiration & Journey into Coaching[10:04] - Building Trust, Fun, and the Client Relationship[13:24] - From 8-Week Fat Loss Challenges to Sustainable Coaching[16:08] - Breaking Limiting Beliefs About Dieting[18:36] - Mindset Shifts: Identity, Thoughts, and Behaviors[21:14] - Actionable Steps: “Little You vs. Big You” Exercise[25:55] - The Power of Self-Talk & Identity Statements[27:00] - Real Client Examples: Making Yourself a Priority[29:58] - Expanding What’s Possible As You Age[31:44] - Gaining Clarity & Goal Setting When You Feel Stuck[32:49] - Overcoming Barriers to Strength Training[35:34] - Lifestyle Habits for a Happier Body[38:02] - What to Expect from the $1 Diet Detox Challenge[39:31] - Wrapping Up & Ways to Connect with JoeDrop 5 lbs in 5 Days: https://results.hoyefit.com/5x5resetConnect with Joe Hoye:Instagram: @hoye.fitWebsite: https://hoyefit.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 inspiring episode of the Lisa podcast! In today’s episode, Lisa sits down with the incredible Tony Andonoff—a passionate coach, late-blooming bodybuilder, and advocate for sustainable, lifelong health. If you’ve ever struggled with your relationship to food, building lasting discipline, or finding a coaching approach that works in real life (not just for athletes), this episode is a must-listen.Tony shares his journey to peak physique at age 47, how his family motivated him to lead by example, and why viewing food as fuel—not just pleasure—can be transformative for anyone. Together, Lisa and Tony dig deep into practical strategies for making “boring” meals enjoyable, the challenges (and surprising rewards) of macro tracking, and the essential role of mindset, accountability, and support systems in building long-term fitness habits.Whether you’re just starting your health journey, coaching others, or navigating the ups and downs of everyday life, this episode is packed with relatable insights, tactical advice, and plenty of encouragement to help you transform your mindset and your habits—for good.So grab your notebook, settle in, and get ready for another episode packed with expert guidance and no-nonsense motivation!Timestamp Overview:[00:00] – Introduction & Topic Overview[00:26] – What Tony Wants Listeners to Learn: Food as Fuel[01:52] – Tony’s Journey: From Gen Pop to Competitive Bodybuilding[04:11] – Learning from Coaching, Keto Diet & Mindset Shifts[05:59] – Coaching General Population: Practical Advice[09:03] – Shifting Clients’ Attitude About Food Choices[10:18] – Key Habits: Hydration, Protein Intake, & Vegetables[13:12] – Meal Composition Strategies for Real Life[14:20] – Essential Fats & Building Better Meals[15:28] – Adapting Taste Buds & Making Healthy Food Enjoyable[18:12] – Committing to the Process & Taste Bud Transformation[21:43] – Condiments & Practical Tips for Meal Prep[22:32] – Macro Tracking: Overcoming Resistance & Learning[24:45] – Long-Term Coaching Mindset[29:04] – Why Tracking Food Changes Everything[31:01] – Meal Plans vs. Macros: Which Works Best?[33:49] – Mindset, Discipline & Navigating Social Support[38:11] – The Critical Role of Communication & Accountability[43:51] – Lasting Change: Inspiration, Self-Priority & Personal Growth[44:34] – Closing Thoughts & Where to Find TonyFollow Tony Andonoff:Instagram: @teamadonoff https://www.instagram.com/teamandonoff/Facebook: https://www.facebook.com/people/Team-Andonoff-Coaching/100094725375420/Episode Availability: Listen to this powerful conversation with Tony Andonoff on all major platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.