Chapters:

0:00 – Intro & cold open

0:22 – Meet Lisa France + episode setup

1:30 – Weight loss vs fat loss (muscle matters)

3:40 – Two pillars: resistance training + protein

6:02 – Lisa’s origin story & global journey

10:40 – From restriction to food freedom

16:30 – Calories, flexible dieting & “donuts gave me abs”

24:40 – Whole foods vs ultra-processed (satiety & 500 kcal study ref)

27:20 – Steps/NEAT and why sitting = new smoking

28:00 – How often to train (3–5 days, start small)

30:40 – Cardio myths & progressive overload

35:06 – Are all calories equal? Protein, fiber & fullness

41:00 – Stress/emotions, dopamine & mindful breaks

48:36 – Daily routine template (meals, training, steps, sleep)

55:59 – Alcohol timing & sleep quality

57:12 – Fun: Music lightning round

1:01:29 – Childhood room & travel vibes

1:01:54 – Where to find Lisa + freebies

1:03:32 – Sponsor: Antidose (THC overuse help)

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