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Welcome back to the Lisa podcast! In this episode, host Lisa Franz sits down with Paulie Campbell—entrepreneur, fitness coach, former professional bodybuilder, and gym owner—to shed light on the realities of the fitness industry. Paulie pulls back the curtain on what it’s truly like to work in fitness, how to set yourself up as a coach, and how clients can finally experience real success by focusing on fundamentals instead of fads.
From business advice for new coaches to actionable strategies for building healthier environments, plus an honest discussion on alcohol and lifestyle habits, this episode is packed with wisdom, stories, and straight-talk that will resonate with anyone aiming to elevate their health or career. Whether you’re a fitness professional, an aspiring coach, or a client seeking results—there’s something here for you.
Timestamp Overview:
[00:00] – Introduction & Today's Focus[01:40] – Paulie’s Career: From Business Grad to Gym Owner[06:30] – Growing a Local Fitness Facility During COVID[12:10] – The Power of Structure: "Lack of Structure Will Yield a Lack of Results"[14:23] – Fads, Social Media, and What Really Works[19:02] – Evolving Approaches to Training & Cardio[24:07] – Is Fat Loss Really Hard? Why Behavioral Change Matters[29:51] – Environmental Influence: Friends, Family & Social Circles[35:05] – Setting Boundaries & Practical Tips for Real Change[38:55] – Moderation, Treats, and the Truth about Alcohol[46:15] – Advice for Coaches: Build In-Person Before Online[49:57] – Final Thoughts & Where to Find Paulie CampbellFollow Paulie Campbell:
Instagram: @coach.paulie_inc https://www.instagram.com/coach.paulie_inc/Website: https://www.thebar406.com/coaches/coach-paulieSubscribe, rate, and review! If you found this episode helpful, share it with a friend and help us spread real, actionable fitness wisdom. Join us next week for more empowering conversations on the Lisa podcast!
Connect with Us: 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 bring more evidence-based, no-nonsense health and coaching content directly to you. Thanks for listening and being part of the community!
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Welcome to another truly insightful episode of the Lisa podcast! Today, host Lisa Franz is joined by renowned physiotherapist, educator, and Human Matrix creator, Zac Cupples. Together, they explore ground-breaking concepts to improve mobility, relieve pain, and optimize movement through foundational elements like breathing, targeted exercise, and practical daily routines.
Zac takes us on his journey from competitive sports to expert physiotherapy, sharing transformative tips on breathing for mobility, managing training with pain, unlocking hip internal rotation, and demystifying the split squat. The conversation is packed with actionable advice, myth-busting, and holistic strategies to help listeners train smarter, move better, and live life more fully.
Tune in for practical takeaways, in-depth biomechanics, and a behind-the-scenes look at Zac’s internationally acclaimed Human Matrix seminar!
So grab your headphones and get ready to enhance your health, movement, and mindset!
Timestamp Overview:
[00:00] – Introduction & Zac’s Motivation[01:11] – Zac’s Journey to Physiotherapy[03:24] – Why Breathing is Foundational for Mobility[07:25] – Using Breath to Alleviate Shoulder Tension and Stress[11:36] – Should You Train While in Pain? Navigating Injuries, Illness, and Rest[15:24] – Hip Internal Rotation: Why it Matters & How to Improve It[19:39] – Split Squat Deep Dive: Common Mistakes & Perfecting Your Form[24:12] – Addressing Hip Tilt During Split Squats[26:42] – Unlocking Tight Glutes and Piriformis Using Strength Over Stretching[29:24] – Stretching vs. Strengthening: Zac’s Approach to Mobility[31:02] – Headaches: Movement, TMJ, & Holistic Headache Management[36:37] – What Is Human Matrix? Behind Zac’s Transformational Seminar[38:39] – Wrap Up & Where to Find Zac OnlineFollow Zac Cupples:
Instagram: @zac.cupplesWebsite: https://zaccupples.com/Episode Availability: Catch this episode with Zac Cupples on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and at Lisa Franz’s website.
Connect with Us: Connect with Us: 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/
Don’t forget to subscribe, rate, and review the show if you gained value! Thank you for supporting the Lisa podcast and for being part of our incredible community—see you next week for more science-backed coaching, insightful guests, and life-changing strategies!
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Welcome back to another transformative episode of the Nutrition and Life podcast! In today's episode, Lisa sits down with Mindset Coach Heather Hakes for a deep-dive into “becoming the conscious creator of your reality.” Together, they unpack the power of mindset, intuition, and identity—plus share loads of actionable strategies for overcoming perfectionism, indecision, emotional blocks, and self-sabotage.
Tune in for practical exercises to break free from autopilot living, step-by-step routines for rewiring your habits, and real client stories that show just how powerful your thoughts and emotional states can be. If you’ve ever felt stuck, struggled with self-discipline, or wondered how to manifest the life you actually want, this conversation delivers the goods on moving from inspiration to transformation.
Timestamp Overview:
[00:00] – Introduction & Guest Welcome[00:32] – Why Mindset Matters: Becoming a Conscious Creator[01:05] – Heather’s Journey to Mindset Coaching[03:20] – Intuition vs. Fear: How to Tell the Difference[07:21] – Perfectionism, High Standards & Progress Over Perfection[12:23] – Morning Rituals: Building the “MIND” Routine[16:01] – Staying Aligned When Life Gets Busy: Tools & Bookending Your Day[17:50] – Client Stories: Breaking Free from Feeling Stuck[21:17] – Conflicting Desires, Cognitive Dissonance & Internal Resistance[24:05] – Money Mindset & The Abundance Boomerang[27:15] – Live Events, Joe Dispenza, and the Science of Personal Reality[33:35] – Mindset & Nutrition: Identity Change for Real Results[35:53] – Emotional Roots of Self-Discipline (and Self-Sabotage)[38:19] – Awareness is the First Step: The Life Assessment Tool[41:25] – Wrap-Up & Where to Find HeatherConnect with Heather Hakes:
Website (Free Life Assessment): https://www.heatherhakes.com/Instagram: https://www.instagram.com/heather.hakes/YouTube: @HeatherHakesEpisode Availability: Stream this episode on all major platforms (Apple Podcasts, Spotify, Google Podcasts), or visit our website at https://www.nutritioncoachingandlife.com/ for the full archive and more resources.
Connect with Us: 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/
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Welcome back to the Nutrition and Life podcast! In today’s insightful episode, Lisa wraps up Menopause Month with a comprehensive overview of the most critical lessons and actionable strategies gathered from last year’s leading experts on menopause, including Dr. Lara Bryden, Jason Theobald, Dane Anderson, Louise Digby, and more.
Whether you’re in your thirties looking to prepare, currently navigating perimenopausal symptoms, or well into menopause, this episode delivers a wealth of evidence-based tips covering everything from hormonal shifts to metabolism, weight management, nutrition, exercise, lifestyle adjustments, and mindset. Lisa distills complex science and expert interviews into easy-to-implement steps—empowering you to thrive during this life transition.
So grab a notebook (or just sit back and listen), and let’s dive into a science-driven, encouraging guide to making menopause your next chapter of strength and vitality!
Timestamp Overview:
[00:00] – Introduction & Menopause Month Recap[00:29] – Why Knowledge Empowers: Dispelling the Myths[01:43] – Understanding the Transition: What Happens During Perimenopause[03:23] – Why Symptoms Happen & The Role of Genetics[04:21] – Top 10 Most Common Menopause/Perimenopause Symptoms[09:03] – Validating the Experience: It’s Not “All in Your Head”[09:03] – Metabolism and Weight Management Challenges[12:03] – Protein Prioritization for Body Composition[13:11] – Balancing Macronutrients Smartly[14:27] – Meal Timing: Fasting, Snacking, & What Works[16:55] – Blood Sugar Management for Symptom Relief[18:25] – Tackling Emotional Eating & Building Food Awareness[20:43] – The Science and Power of Exercise in Menopause[21:20] – Resistance Training: The Non-Negotiable Factor[24:02] – Balancing Cardio & Stress: Avoiding the Cortisol Trap[24:55] – Recovery and Listening to Your Body’s New Signals[27:56] – Stress and Sleep: Why They Matter Now More Than Ever[29:09] – Lisa’s Toolkit: Practical Sleep Hygiene & Stress-Reduction Habits[35:02] – Parasympathetic Activities: Reset Your Nervous System[35:56] – Anxiety & Mindset: Support Beyond Supplements[36:47] – Addressing Inflammation and Supporting Liver Health[39:24] – Reducing Toxic Load for Hormone Balance[40:12] – Gut Health and the Estrobolome Connection[41:18] – Supplements: What’s Worth Considering[46:48] – Hormone Therapy: What You Should Know[48:43] – Bioidentical Hormones, Timing, and Personalizing Care[50:03] – Mindset Matters: Redefining Identity in Menopause[51:15] – Lisa’s Practical Framework for Thriving During Menopause[56:00] – Final Words: You’re Not Alone & Your Best Is Yet to ComeConnect with Us: 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 reach and empower more women. Thanks for tuning in, and remember: you’re not alone—the best is yet to come!
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Welcome back to another inspiring episode of the Nutrition and Life Podcast! Today, Lisa sits down with the insightful health coach Nicola Farndell, who shares her transformative journey through anxiety, self-doubt, and decades of diet culture to becoming a powerful force in women’s health and menopause coaching.
This episode is packed with honest reflections on Nicola’s battle with body image, her reframing of menopause as a new beginning, and her five-pillar approach to health that centers mindset, nutrition, movement, sleep, and stress. Tune in for empowering strategies to build self-worth, practical and sustainable health habits, and expert wisdom for navigating hormonal shifts—whether you’re in your thirties, forties, fifties, or beyond.
Get ready for an uplifting, actionable episode that will leave you feeling seen, inspired, and ready to thrive in any life stage!
Timestamp Overview:
[00:00] – Welcome & Nicola’s Introduction[00:35] – Why Menopause Is Not the End, but a New Beginning[00:47] – Nicola’s Journey: From Anxiety to Health Coaching[09:05] – Diet Culture, Disordered Eating & Breaking Free[14:54] – From Scale Obsession to Strength & Confidence[20:48] – The Five Pillars: Mindset, Nutrition, Movement, Sleep, Stress[26:24] – How to Build Self-Worth & Confidence (Beyond the Gym)[33:14] – Simple Steps for Menopausal and Perimenopausal Health[39:39] – Nutrition Quality, Acceptance & Fueling for Resilience[41:11] – Final Takeaways, Resources & Connect with NicolaConnect with Nicola Farndale:
Instagram: @nicfarndell https://www.instagram.com/nicfarndell/Website & Free Guide: https://lifenow.uk/➔ Download the Perimenopause Revival Guide directly from her website!If you enjoyed this episode, please subscribe, rate, and leave us a review! Your feedback helps us spread empowering conversations to more listeners.
Connect with Us: 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/
If you enjoyed the show, please take a moment to rate, review, and share—your support helps us bring more transformative content to the community. See you for the next episode of Nutrition and Life—helping you thrive, one step at a time!
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Welcome back to another powerful episode of the Nutrition and Life podcast! Today, Lisa chats with Stefanie Adler, a fertility, hormone, and gut health nutritionist, who is on a mission to empower women with real, personalized health solutions. Stefanie shares her inspiring journey from overcoming childhood gut issues to helping countless women break free from cookie-cutter health advice and truly thrive.
In this episode, Stefanie and Lisa dive deep into the vital topics of hormone balance, the real story behind hormonal birth control, how to sync your workouts with your menstrual cycle, and how personalized gut health care can transform your well-being. Stefanie busts some big myths, explains actionable steps, and introduces life-changing tools like the HTMA (Hair Tissue Mineral Analysis) test.
Grab your favorite drink and get ready to take notes—this episode has tons of practical advice and expert insights you won’t want to miss!
Timestamp Overview:
[00:00] - Introduction & Stefanie’s Story[04:19] - The Truth About Hormonal Birth Control[12:55] - Cycle Syncing Workouts for Women[19:32] - Personalizing Fitness for Your Cycle[20:55] - Gut Health: Why Women Struggle with Bloating & Constipation[23:00] - Microbiome, Probiotics, and Fermented Foods[27:03] - The Importance of Prebiotics & Feeding Good Bacteria[30:11] - What is HTMA? The Game-Changer for Mineral & Hormone Health[34:12] - How to Access and Interpret HTMA Tests[37:17] - HTMA vs. Blood Tests: Why Minerals Matter[40:44] - Pro Tips for Supplements and Personalized Nutrition[41:25] - Wrapping Up and TakeawaysFollow Stefanie Adler:
Website: https://www.stefanieadler.com/Instagram: https://www.instagram.com/stefanieadlerwellness/Episode Availability: Listen to this can’t-miss episode on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and via our website!
Connect with Us: 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/
If you enjoyed the show, please take a moment to rate, review, and share—your support helps us bring more transformative content to the community.
See you for the next episode of Nutrition and Life—helping you thrive, one step at a time!
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Welcome back to another empowering episode of The Nutrition and Life Podcast! This week, Lisa welcomes Dr. Krystle Zuniga—oncology dietitian, Ph.D., and nutrition myth-buster—to dive deep into the vital connection between nutrition, movement, and cancer prevention. Dr. Zuniga brings a science-backed, compassionate approach to fighting cancer at all stages: from prevention, through treatment, and into survivorship.
Together, Lisa and Krystle unpack some of the most persistent myths around “cancer-fighting” foods and supplements, strategies for building a diet that supports metabolic health, and the importance of joy and stress management along the journey. Whether you love practical food guidance, crave clarity about soy or dairy, or want to better understand nutrition during and post-cancer treatment, this episode is jam-packed with actionable insights for everyone!
Get ready to learn the latest evidence, clear up confusion about supplements, and discover how simple, positive dietary changes can add up to real cancer prevention. Let’s dive in!
Timestamp Overview:
[00:00] – Introduction to Dr. Krystle Zuniga & Episode Preview[02:31] – Nutrition, Lifestyle, and the Reality of Cancer Risk[03:20] – Key Cancer Prevention Guidelines (What Works, What Doesn’t!)[06:00] – Supplements: Science and Surprising Risks[07:37] – Soy: Busting Myths and Revealing the Benefits[10:20] – Dairy, Calcium, and the Evidence on Cancer[12:03] – The Role of Vitamin D (Are You Getting Enough?)[13:46] – Practical Steps: Boosting Fiber & Building a Cancer-Protective Diet[15:58] – Movement, Exercise, and Physical Activity for Prevention[18:04] – Special Considerations for Cancer Survivors[19:46] – The Truth About Sugar, Sweet Tooths, and Cancer Growth[21:52] – Stress, Social Support, and Building Emotional Resilience[28:05] – Navigating Nutrition During Cancer Treatment[31:21] – Protein Needs: How to Balance Quality and Quantity[36:26] – Meal Timing Tips for Wellness & Recovery[39:43] – Spotlight on Alcohol: Why “Less Is Best” for Prevention[42:39] – Final Takeaways, Resources, & Where to Follow Dr. ZunigaFollow Dr. Krystle Zuniga:
Instagram: @cancernutritionhqWebsite: https://cancernutritionhq.com/Listen Anywhere: This episode is available on all major podcast platforms including Apple Podcasts, Spotify, and Google Podcasts.
Stay Connected: Visit us at https://www.nutritioncoachingandlife.com/ for more resources and previous episodes. Don’t forget to follow us on Instagram for daily updates, wellness tips, and community support!
If today’s episode helped you, please subscribe, share, and leave a review—your feedback helps us empower more listeners to reclaim their health!
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Welcome back to another empowering episode of the Nutrition and Life podcast! In today’s episode, host Lisa sits down with the brilliant Michelle Routhenstein - registered dietitian, heart health expert, and passionate advocate for prevention over treatment. Michelle dives deep into the actionable strategies for taking control of your cardiovascular well-being, from understanding your numbers to fine-tuning nutrition for optimal heart health.
Discover the secrets behind managing blood pressure, inflammation, cholesterol, and blood sugar—all with practical, science-backed advice. Michelle’s personalized, sustainable approach shines a light on the path to vibrant heart health, debunking common nutrition myths and empowering listeners to create lasting change. Whether you’re interested in prevention, managing family risk, or just curious about what real heart-healthy eating looks like, this episode delivers the insights you need.
Pour your favorite beverage, grab a notebook, and get ready to transform your heart health journey with real-world tips, fascinating science, and down-to-earth conversation!
Episode Timestamp Overview:
[00:00] - Introduction & What Listeners Can Expect[00:43] - Michelle’s Background & Journey into Heart Health Nutrition[05:56] - The Four Pillars of Cardiovascular Health[15:02] - Practical Steps: Monitoring & Lowering Blood Pressure[27:48] - The Role of Saturated Fat, Red Meat, & Personalized Approaches[34:08] - Carbs, Fiber, & Gut Health for Heart Optimization[38:03] - Michelle’s Six-Week Heart Optimization Program “Optimize”[41:31] - Making Changes Sustainable: Tips for Busy Lives[41:57] - Final Takeaways & Where to Find MichelleConnect with Michelle Routhenstein:
Instagram: @heart.health.nutritionist https://www.instagram.com/heart.health.nutritionist/Website: https://entirelynourished.com/Episode Availability: Catch this inspiring conversation with Michelle on Apple Podcasts, Spotify, Google Podcasts, or YouTube.
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Welcome back to another insightful episode of the Nutrition and Life podcast! Today, we shine a spotlight on pelvic health—a crucial yet often misunderstood topic that impacts people of all ages and genders. Joining Lisa is Dr. Catrina Fabian, a dedicated pelvic health physiotherapist, who demystifies everything from the anatomy of the pelvic floor, best practices for abdominal health, actionable tips for preventing and managing leakage, to empowering advice for new mothers and athletes alike.
Dr. Fabian brings warmth, expertise, and a wealth of practical strategies for maintaining pelvic health, conquering common issues like incontinence, and enhancing quality of life through informed movement, breathing, and habits. Plus, she shares her top book recommendations for understanding your body and sexual health—including the transformative "Come As You Are" by Emily Nagoski.
Get ready for a candid, actionable, and inspiring conversation that will have you rethinking your relationship with your core!
Timestamp Overview:
[00:00] – Introduction: Lisa welcomes Dr. Catrina Fabian[00:40] – What is Pelvic Health Physiotherapy?[02:27] – Dr. Fabian’s Journey to Specialization[04:54] – Why Pelvic Floor Muscle Health Matters[06:18] – Visualizing Pelvic Floor Anatomy[07:54] – Best Practices for Pelvic Health (Toileting & Exercise)[09:06] – Breathwork for Pelvic Floor Relaxation[13:31] – Cues for Engaging & Relaxing the Pelvic Floor[15:35] – What Does a Pelvic Health Physio Session Involve?[17:08] – Healthy Bathroom Habits[18:54] – Strength Training & the Pelvic Floor[21:03] – Why Runners Struggle with Leakage[23:39] – Postpartum Pelvic Health, Reducing Shame, and Recovery[25:39] – Preventing & Managing Diastasis Recti[28:03] – Top Book Recommendations for Pelvic & Sexual Health[36:05] – Protecting Your Pelvic Floor During Exercise[38:08] – Closing RemarksEpisode Availability: Listen to this episode with Dr. Catrina Fabian on all major podcast platforms—including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Follow Dr. Catrina Fabian: Instagram: @powerinthepelvis https://www.instagram.com/powerinthepelvis/ Youtube: @powerinthepelvis Website: https://powerinthepelvis.com/
Stay Connected: Visit us at https://www.nutritioncoachingandlife.com/ for more resources and previous episodes. Don’t forget to follow us on Instagram for daily updates, wellness tips, and community support @nutritioncoachingandlife for the latest updates and to join the conversation.
If you loved today’s episode, please subscribe, leave a rating, and share your favorite takeaway on social. Your feedback means the world and helps us continue delivering top-quality, empowering health content week after week.
Tune in next time for another episode of Nutrition and Life—your go-to podcast for optimizing your health and living your best life!
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Welcome back to another dynamic episode of the Nutrition and Life podcast! In today’s episode, Lisa is joined by the amazing Barbie Boules—also known as the Cognition Dietitian. With over 25 years of experience specializing in menopause, cardiometabolic health, and cognitive wellness, Barbie brings a science-meets-practicality approach to midlife health, especially for women navigating perimenopause and beyond.
From unraveling the mysteries behind menopausal brain changes to actionable strategies for reducing dementia risk, Barbie delivers both heartfelt and expert insights. Expect practical advice on fitness, nutrition, cognitive reserve—and a hefty dose of hope for reclaiming your health trajectory, no matter your stage of life!
So grab your headphones, get comfy, and let’s dive into this inspiring episode filled with real talk, positivity, and tangible steps to level up your mind and body!
Timestamp Overview:
[00:00] – Introduction and Welcome[00:49] – Barbie Boules: Background, Mission, and Personal Story[03:37] – Why Cognitive Changes Happen After Menopause[09:17] – The 14 Modifiable Risk Factors for Dementia[14:00] – The Power of Social Connection and Cognitive Reserve[18:26] – Why Physical Activity is Essential in Midlife[24:02] – Habits, Grace, and the Power of Thinking Long-Term[29:49] – Barbie’s Brain Space Community: Structure and Support[32:58] – Nutrition for Brain Health: Main Principles and The MIND Diet[39:37] – Closing Thoughts and Where to Find Barbie BoulesFollow & Connect with Barbie Boules:
Instagram: @barbieboulesrdWebsite: nourishedbrain.orgLearn more about Brain Space: Brain Space Membership InfoFollow Lisa Franz & Nutrition and Life Podcast:
Website: nutritioncoachingandlife.comInstagram: @nutritioncoachingandlifeEpisode Availability: Catch this powerful conversation with Barbie Boules on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, or right on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
If this episode spoke to you, please subscribe, share, and leave a review. Your feedback helps us empower more women to take charge of their health—at every life stage. Join us again next week on the Nutrition and Life podcast for more empowering interviews and health wisdom!
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Welcome back to another empowering episode of the Nutrition and Life podcast! This week, host Lisa sits down with Garrett Serd, accomplished dietitian and the visionary behind Tandem Nutrition, for a candid deep-dive on one of the most misunderstood and neglected aspects of successful weight management: what happens after the diet.
If you’ve ever struggled with keeping the weight off or felt nervous about increasing calories post-diet, you’ll find Garrett’s wealth of experience and practical strategies invaluable. From the science behind restoring your metabolic rate and smart reverse dieting methods to the psychological hurdles many face—and how to move beyond all-or-nothing thinking—this conversation covers it all. Whether you're a coach, a dieter, or just nutrition-curious, get ready for actionable advice you can trust.
So, grab your favorite beverage, settle in, and prepare for thoughtful tips, heartfelt stories, and expert insights to help you sustain your hard-earned results—for life!
Timestamp Overview:
[00:00] – Lisa introduces Garrett Serd & episode goals[00:19] – The #1 thing dieters overlook: Post-diet strategies[01:39] – Why slow, strategic calorie increases matter[03:30] – Garrett’s reverse dieting methods & data-driven approach[05:12] – Hormones, metabolism, and how fast to reverse diet[07:34] – What is an “adapted metabolism” and can you actually “break” it?[13:20] – What if you’re stuck at ultra-low calories and not losing?[15:08] – The importance of food quality, fiber & healthy fats[16:53] – Coaching men vs. women: trust, communication, and unique needs[24:57] – Consistency tips for tracking & protein hacks[32:27] – Uncovering and reworking limiting beliefs around weight and food[37:56] – What’s next for Garrett & Tandem Nutrition[39:53] – Final thoughts & where to find GarrettConnect with Garrett Sird and Tandem Nutrition:
Website: https://tandemnutrition.com/Instagram: @tandemnutrition https://www.instagram.com/tandemnutrition/Listen to the Episode: Available on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, and more.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
If you loved this episode, don’t forget to subscribe, rate, and leave a review! It helps us bring you more honest, practical, and life-changing nutrition content each week. Share your thoughts and join the community on our social channels. Until next time—here’s to sustainable results and a healthy relationship with food!
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Welcome back to another inspiring episode of the Nutrition and Life podcast! Today’s episode features the incredible Holly Bertone—midlife weight loss coach, author, and former FBI counterintelligence expert. Holly brings a refreshing perspective to emotional eating, blending her unique FBI background with neuroscience and practical tools to help listeners rewire their relationship with food.
Dive into Holly’s powerful personal journey through decades of emotional eating, high-stress environments, breast cancer, and how she turned her struggles into a transformational coaching framework for women. Discover the three-step “See It, Stop It, Shift It” method to overcome food noise, beat stress cravings, and make sustainable changes that last—no willpower bootcamps necessary.
So grab a cup of tea, settle in, and get ready for an episode packed with relatable stories, science-backed strategies, and empowering motivation. Let’s transform that food chatter into true change!
Timestamps Overview
[00:00] – Introduction: Meet Holly Bertone[00:23] – Breaking the Stigma Around Emotional Eating[01:05] – Holly’s Story: From FBI to Midlife Weight Loss Coaching[02:34] – Confessions of a Recovered Emotional Eater[08:11] – The Root Cause of Emotional Eating & Food Patterns[10:53] – Why Classic Diet Advice Often Fails[15:01] – The Science: Dopamine, Cravings, and Brain Wiring[18:45] – FBI Tactics for Pattern Recognition[24:50] – How to Interrupt Automatic Eating Patterns[34:22] – “See It, Stop It, Shift It”: The 3-Step Blueprint[40:34] – Nutrition, Neurotransmitters, and Building a Sustainable Approach[41:37] – Holly’s Assessment Quiz & Free Tactical Blueprint[44:33] – Final Thoughts & How to Connect with HollyConnect with Holly Bertone
Instagram: @holly.bertone DM with the word “blueprint” for your free Emotional Eating Tactical Blueprint, including the unique “Crime Scene Files” training!Website: https://academy.pinkfortitude.com/Episode Availability Catch this enlightening conversation with Holly Bertone on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, and on our website.
Connect with Lisa & the Show
Website: https://www.nutritioncoachingandlife.com/Instagram: @nutritioncoachingandlifeRemember to subscribe, rate, and leave a review if you enjoyed the episode! Your support helps us reach more women on their journey to healing and empowerment.
Join us next time on the Nutrition and Life podcast for more stories, science, and strategies for real-life wellness!
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Welcome back to another transformative episode of the Nutrition and Life podcast! Today’s show features the brilliant Dr. Ashley Dwyer, a licensed pharmacist and functional health coach specializing in helping women master hormone health for sustainable fat loss and well-being.
Dr. Ashley shares her inspiring personal health journey from being a retail pharmacist and competitive bodybuilder to experiencing burnout, hormonal dysregulation, and ultimately finding her passion for women’s hormone health through functional medicine. Together with Lisa, they delve deep into the lifestyle, training, nutrition, and mindset shifts needed for healing, why reinvention in your health journey (and career!) is vital, and practical strategies for conditions like PCOS, thyroid imbalance, and high cortisol.
If you’re looking for actionable advice to support your hormones, metabolism, and mental health—plus learn why strength training, stress management, and flexible nutrition matter—this inspiring episode is not to be missed!
So, grab your headphones, get comfortable, and prepare for a conversation rich with science-based wisdom, candid stories, and tips to help you feel (and live!) your best. Let’s get started!
Timestamps Overview:
[00:00] - Introduction & Guest Welcome[00:40] - Dr. Ashley's Personal Health Journey: From Pharmacy to Functional Health[03:03] - Reinventing Yourself and Career Paths in Wellness[04:17] - Lifestyle Changes for Hormone Healing[08:11] - Timelines and Realities of Hormone Recovery[11:32] - The Power of Strength Training for Hormone Health & PCOS[12:46] - Natural Strategies for PCOS and Endometriosis[15:44] - Navigating High Cortisol: Mindset & Lifestyle Tools[19:44] - Setting Boundaries, Saying No, and the Power of Rest[21:24] - Why You Can’t “Eat, Train, and Party” Like Everyone Else[24:18] - Accepting Your Body’s Needs as You Age[27:42] - Practical Stress Management Techniques[30:22] - Hormone-Supportive Foods, Macros & Fiber Goals[33:02] - Bloodwork: What’s Needed & When to Test[34:55] - What’s New & Exciting for Dr. Ashley in 2025 and Beyond[37:37] - Where to Connect with Dr. Ashley DwyerFollow Dr. Ashley Dwyer:
Instagram: @dr.dwyerWebsite: https://teambdncoaching.comListen & Subscribe: You can catch this inspiring episode with Dr. Ashley Dwyer on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and on our official website.
If you enjoyed this episode, please subscribe, rate, and leave a review! Your support helps us keep bringing cutting-edge and compassionate health content to you. Join us next week for more expert insight, empowering stories, and practical steps to optimize your health and lifestyle on the Nutrition and Life podcast.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
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Welcome to another thought-provoking episode of the Lisa podcast! Today, we’re joined by the brilliant David Amerland—author, lifelong athlete, and martial artist—to explore the philosophy of sustainable fitness and building health that truly lasts. Whether you’re struggling to make exercise a regular habit, want to understand the true “paradox of fitness,” or are curious about how physical health, brain well-being, and emotional resilience intertwine, this episode is packed with actionable insights and deep wisdom.
David shares stories from his own decades-long fitness journey, the science-backed strategies behind his new book “Built to Last,” and his unique perspective on the links between identity, longevity, and even our relationship with mortality. If you’ve ever felt resistance to working out, wished for a fitness routine that adapts as you age, or wanted to cultivate a healthier mindset around movement, this is the episode for you.
So grab your headphones, get ready for practical tips and life-changing takeaways—and let’s dive in!
Timestamps:
[00:00] – Introduction & David’s Philosophy on Nonnegotiable Fitness[01:23] – Origins of “Built to Last”: Why David Wrote a Fitness Book[04:09] – The Paradox of Fitness: Why We Struggle Despite All the Information[10:11] – Overcoming Natural Aversion to Exercise & Creating Contingency Plans[13:27] – The Hidden Organ: Fitness, the Brain, and Emotional Resilience[21:03] – Harnessing Mindset: Reframing Discomfort for Growth[29:20] – David’s Fitness Recipe: The Four Pillars of Sustainable Health[36:46] – Data vs. Intuition: How to Listen to Your Body (Without Overriding It)[40:45] – The Golden Outcome: Why Meditating on Death Fuels a Life Well-Lived[45:04] – Final Thoughts & Where to Find David Amerland’s WorkFollow David Amerland:
Instagram: @davidamerlandWebsite & Books: https://davidamerland.com/Episode Availability: Stream this episode on all major platforms: Apple Podcasts, Spotify, Google Podcasts, and more. For direct links and bonus resources, visit the Lisa Podcast website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!
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Welcome back to another empowering episode of the Lisa Podcast! Today’s guest is Trey Bruffey – a strength coach, founder of Be Opposite Training & Nutrition, and a dedicated advocate for bringing simplicity, sustainability, and a personalized approach back into fitness and health coaching.
In this episode, Trey and Lisa dive deep into the pitfalls of overcomplicating health and nutrition, why foundational habits will always trump shiny trends, and how self-care—yes, the real kind!—plays a crucial role in wellness. Trey’s story, personal coaching philosophy, and no-nonsense tips will help you cut through the noise and find what actually works for your unique journey.
If you’ve felt overwhelmed by “health anxiety,” tired of endless tracking and testing, or unsure where to start with gut health or elimination diets, this is the episode for you. Whether you're a competitor, weekend warrior, or just looking to thrive, Trey delivers actionable insights you can use today.
So, get comfy, hit play, and prepare for real talk on how to finally keep it simple, get sustainable results, and enjoy your health journey.
Timestamp Overview:
[00:00] – Introduction & Trey's Philosophy: “Keep It Simple, Stupid”[00:47] – Trey’s Background: From Wrestler to Coach[03:07] – What “Be Opposite” Really Means & How the Business Evolved[03:33] – Overcomplicating Health: Functional Medicine, Fads & Anxiety[05:22] – Laying the Foundations: Nutrition Basics, Mindset & Healing[06:57] – Tackling Health Without Testing: Symptom Assessment & Food as Medicine[12:22] – Choosing Supplements & “Most Bang for Your Buck” Interventions[13:56] – When to Add Testing and How to Layer in Complexity[15:10] – Elimination Diets: When & How to Use Them[18:18] – Building Sustainability: The Value of Flexibility and "Rigidity Breaks"[22:52] – Keto, Carnivore & Adherence—Special Considerations for Women & Athletes[28:02] – Why Training Intensity Matters for Gut Health and Recovery[30:19] – The Real Impact of Stress & What Coaches Can Actually Control[33:13] – Chronic Stress, Identity, and Health Issues: Trey’s Coaching Tactics[35:33] – Long Breaks from Training: Sometimes Walking is the Best Rehab![40:04] – Why “Normal” Isn’t Always Optimal & Final ThoughtsFollow Trey Bruffey & Be Opposite Training:
Instagram: @beoppositetrainingListen & Subscribe: Catch this episode and more on Apple Podcasts, Spotify, Google Podcasts, or directly on our website.
Join Our Community: Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!
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Welcome back to another eye-opening episode of the Lisa podcast! In today’s conversation, host Lisa Franz sits down with Austin Stout—respected coach, educator, and founder of Integrated Muscle and Health. Austin pulls back the curtain on the dynamic and psychological processes behind modern coaching, highlighting the pitfalls of cookie-cutter protocols and the true meaning of an integrated approach to both physique enhancement and health.
Whether you’re a coach, athlete, or anyone enthusiastic about health optimization, this episode brims with nuanced insights. Lisa and Austin dig deep into the myths surrounding bloodwork, unravel the importance of food variety, address the complex relationship between aesthetics and health, and advocate for adaptive, context-driven coaching. You'll walk away with practical tips on stress management, blood markers, gut health, and building better client-coach relationships grounded in psychology and individualized strategies.
So, get comfy and enjoy a candid, thoughtful discussion designed to empower your own approach—whether for personal health or your coaching practice!
Timestamp Overview:
[00:00] – Introduction & Austin's Mission[01:20] – Austin’s Coaching Journey & Evolution of the Industry[05:35] – Integrated & Dynamic Coaching: What It Really Means[09:17] – Avoiding Complexity & The Importance of Client Context[14:33] – Balancing Physique Enhancement with Health[19:04] – Using Bloodwork to Identify Stress and Limitations[27:44] – Why Food Variety is King: Busting Bodybuilding Myths[36:12] – Reliable Gut Health Testing: What Actually Works?[39:18] – Navigating Client Psychology & Goal Setting[46:28] – Long-Term Thinking: Health, Aesthetics, and Life Balance[47:53] – Final Thoughts & Where to Connect with AustinFollow Austin Stout:
Instagram: @austinst8Episode Availability: You can listen to this insightful chat with Austin Stout on all major platforms, including Apple Podcasts, Spotify, Google Podcasts, and on our website.
Connect with Us: Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!
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Welcome back to another insightful episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Gerald Ernat, accomplished sports dietitian and RP Strength coach, to discuss everything from the science of electrolyte supplementation and busting protein myths, to practical grocery shopping tips, nutrition for the military, and how to tailor your training for maximum results.
Gerald shares his personal journey from overcoming unhealthy habits to becoming an expert in sports nutrition, sheds light on debunking common misconceptions about hormones in meat and eggs, explores individualized nutrition strategies for athletes and everyday people, and offers actionable guidance for making your diet and training more consistent and effective.
Whether you’re a powerlifter, fitness enthusiast, or someone just looking to eat healthier on a budget, this episode is packed with practical tips, myth-busting, and real-life examples to help you up your nutrition and training game. Grab your notepad—this one’s loaded with actionable info!
Timestamp Overview:
[00:00] – Introduction & Gerald’s Background[02:35] – The Truth About Electrolytes: Who Needs Them and Why[07:10] – Hormones in Meat: Chicken, Beef & What the Labels Mean[12:35] – Eggs Decoded: ‘Cage Free,’ ‘Free Range,’ and Shopping Smart[15:09] – Food Label Accuracy and Tracking Pitfalls[17:41] – Refeeds, Diet Breaks & the Importance of Individualization[22:56] – Training: Deloads, Auto-Regulation, and Data vs. Body Awareness[25:39] – Nutrition for Athletes vs. General Population[28:28] – Military Nutrition Specifics[28:56] – Squatting Demystified: High Bar vs. Low Bar & Foot Placement[33:18] – The Power of the Leg Press & Stress Management for Lifters[35:05] – Building a Time-Efficient Strength Program: Go-To Exercise Picks[39:12] – Core Training: Compounds vs. Direct Work[40:40] – Final Thoughts, Where to Find Gerald OnlineFollow Gerald Ernat:
Instagram: @geraldernat https://www.instagram.com/geraldernat/RP Strength (Coaching): https://rpstrength.com/Connect with Lisa & the Nutrition and Life Podcast:
Website: https://www.nutritioncoachingandlife.com/Instagram: @nutritioncoachingandlife https://www.instagram.com/nutritioncoachingandlife/Episode Availability: Listen to this episode with Gerald Ernat on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Stay in the Loop: Don’t forget to subscribe, rate, and leave a review if you enjoyed the episode. Your feedback helps us keep bringing top-tier guests and practical health content straight to you.
Thank you for tuning in—and see you next week for another deep dive into the science and strategies of a healthy, empowered life!
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Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, we are thrilled to have Henry Ward, a sober ultra runner, share his incredible journey from overcoming addiction to finding solace and strength through ultra running. As Henry details his transformation, he offers insights into training programs, the mental and physical perseverance required for ultramarathons, and how to channel personal adversity into triumphant achievements.
Uncover Henry's secrets to balancing recovery, family, and athletic pursuits while maintaining a mindset that turns challenges into stepping stones. His story is a testament to the power of resilience and the human spirit.
So, sit back, relax, and immerse yourself in a conversation filled with motivational wisdom, practical strategies, and the unparalleled determination of someone who's turned their life's lowest point into an unimaginable high. Let's dive in!
Timestamp Overview:
[00:00] - Introduction[00:40] - Henry's Early Life and Rock Bottom Experience[02:35] - Beginning of Recovery Journey[03:32] - Introduction to Running and First Race Experience[06:09] - Participation in Short Races, Meeting Community[06:58] - Discovery of Ultra Running and Endurance Insight[08:11] - Current Focus and Training Insights[09:27] - Addressing Victim Mindset and Mental Toughness[11:23] - Current Training Regimen and Recovery Practices[14:08] - Managing Training Load and Recovery Optimization[18:14] - Overcoming Mental Barriers and Perseverance Strategies[23:05] - Discussing Nutrition During Extreme Endeavors[32:36] - Importance of Community and Finding Support Groups[36:02] - Ensuring Inclusivity in Running Communities[38:13] - Balance and Mental Health, Leveraging PodcastsFollow Henry Ward:
Instagram: @sober_ultrarunner https://www.instagram.com/sober_ultrarunner/Website: https://thebostonrunshow.com/profile/henry-ward-2Episode Availability: Tune into this uplifting episode with Henry Ward on major podcast platforms such as Apple Podcasts, Spotify, Google Podcasts, or directly via our website for a profound exploration of perseverance and the love of running.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!
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Welcome back to another enlightening episode of the Nutrition and Life podcast! In this episode, Lisa is joined by the inspiring Dr. Hillary Cauthen, a clinical sports psychologist, mental performance consultant, and author of the impactful book "Hello Trauma, Our Invisible Teammate." Dive into the intersection of sports psychology and personal growth as Hillary shares her journey from elite athlete to thought leader, and explore the intricate dynamics of trauma, identity, and personal development.
Gain invaluable insights and practical advice on how sport can shape our inner growth and help us thrive, regardless of our age or athletic level. Dr. Hillary's expertise provides a fresh perspective on viewing trauma as a teammate, fostering resilience, and embracing stillness for enhanced mental well-being and performance.
Prepare to absorb a wealth of knowledge and discover how to effectively balance ambition with recovery, all while learning to listen to our invisible teammate. So, get comfortable and let's embark on this profound exploration of sport, mindset, and healing!
Timestamp Overview:
[00:00] - Introduction to Dr. Hillary Cauthen: Background and Achievements[01:47] - Inspiration Behind Mental Performance Coaching[04:17] - The Birth of "Hello Trauma, Our Invisible Teammate"[07:03] - Sport as a Catalyst for Inner Growth and Identity[09:59] - Navigating Parental Influence in Sports[15:51] - Life After Competition & Maintaining Growth[18:37] - Combating Post-Goal Blues: Techniques and Insights[22:30] - The Relevance of Trauma in Daily Life[31:00] - Reflecting on Personal Trauma and Growth[34:42] - Dr. Hillary’s Personal Growth Practices[39:23] - Concluding Thoughts and TakeawaysFollow Dr. Hilary Cauthen:
Website: https://www.txopps.com/Instagram: @drcmindset https://www.instagram.com/drcmindset/Twitter/X : @TOPPSTIPEpisode Availability: Listen to this enriching conversation with Dr. Hilary Cauthen on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!
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Welcome back to another insightful episode of the Nutrition and Life podcast! In today's episode, we're thrilled to have Dr. Christle Guevarra join us. As a community manager at RP Strength, coauthor of the upcoming "Bodybuilding Anatomy" book, and a medical professional with vast experience, Dr. Christle brings a wealth of knowledge to our discussion.
We delve into her fascinating journey from chemistry to osteopathic medicine and her passion for sports medicine. Listen in as she shares personal insights on weight management, the role of GLP-1 in appetite regulation, and the intersection of lifestyle and genetics in health. Whether it's powerlifting, weight loss, or building effective community support, Dr. Christle provides practical advice and heartfelt inspiration for your health journey.
So, sit back, relax, and get ready for a conversation packed with expert advice and inspiring stories aimed at transforming your approach to health and fitness!
Timestamp Overview:
[00:00] - Introduction and Guest Welcome[00:45] - Dr. Christle's Journey to Medicine and RP Strength[02:48] - Personal Experiences with Weight Management[07:01] - Discussing GLP-1 and Appetite Regulation[11:58] - GLP-1 Hormone Creation and Function[15:19] - Genetics and Appetite Regulation[17:16] - Approaches to Client Coaching at RP Strength[20:37] - Importance of Community Support[23:34] - Embracing Growth and Redefining Identity[28:50] - Bodybuilding Anatomy Book and Full Circle Moments[32:43] - Balancing Training Goals and Preventing BurnoutFollow Dr. Christle Guevarra:
Instagram: @dr.christleRP Strength Website: https://rpstrength.com/pages/team/christle-guevarra?srsltid=AfmBOorlnQJSZQR3wIPkIYzRji5UnxV7fSHFd3TnUDok1ficy9pT-KJLEpisode Availability: Catch this engaging episode with Dr. Christle Guevarra on major podcast platforms like Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!
- Visa fler
