Nutrition & Life

Welcome to another transformative episode of the Nutrition and Life Podcast! Today, host Lisa Franz sits down with Deandrea Martin, an active-duty service member, manifestation coach, and powerhouse in the mind-body transformation space. Deandrea Martin opens up about her journey from unfulfilled college grad to mentor, her obsession with personal development, and the specific frameworks she uses to help clients master subconscious reprogramming and build their dream life.This episode will leave you rethinking the stories you hold onto, the power of reframing adversity, and the true relationship between systems, discipline, and self-love. If you’re ready to step into your “highest timeline,” rewire limiting beliefs, and draw inspiration for both health and personal abundance, you’ll find a wealth of practical wisdom here.Timestamp Overview:00:00 – Welcome & Introduction to Manifestation Coaching00:41 – Deandrea Martin: Background, Purpose, and Personal Journey02:01 – Discovering Personal Development & The Role of Fitness in Mindset03:57 – Identifying Limiting Patterns: Reframing and Overcoming Victim Mentality06:06 – Growth Opportunities: Lessons from Adversity in Nutrition and Life07:28 – Sourcing Inner Power: Why Clarity on Your Desires is Essential08:35 – The “To Be” List & Building Identity Through Systems09:36 – The Importance of Action: Why Affirmations Alone Aren’t Enough10:36 – Discipline as the Highest Form of Self-Love14:45 – Embodiment, Self-Respect, and Attracting What You Seek17:14 – Parenting, Example-Setting, and Generational Health19:40 – Conflicting Desires & The Trade-Offs of Transformation22:24 – The Realities Behind Taking Action & The Perils of Waiting25:10 – Money Mindset, Abundance vs. Scarcity, and Manifesting Wealth29:33 – Letting Go of Control & Trusting the Process32:34 – Overcoming the Urge for Instant Gratification & Appreciating the Journey35:34 – The My Highest Timeline Program: Core Methods & Community36:39 – The Most Common Limiting Beliefs: Self-Worth, Confidence, and Fear38:09 – Getting to the Truth: Asking the Right Questions40:20 – Final Takeaways: Your Dream Life is Built from Within41:16 – Connect with Deandrea Martin & Episode CloseConnect with Deandrea Martin:Instagram: @dreaa_6TikTok: @_bigspeakerConnect, Share & Subscribe: Craving more mind-body strategies and inspiring stories? Subscribe to the podcast and follow us on social for more motivational guests, practical tips, and a behind-the-scenes look at Lisa’s latest work. Share your favorite insights from this episode and tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more.Ready to rewrite your story? Let this episode guide you to your highest timeline!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa sits down with Alison Sullivan, a retired police detective from Wethersfield, Connecticut, whose expertise in threat recognition, personal safety, and crime prevention brings a crucial new perspective to the show.Alison shares stories from her two decades on the force—including being her department’s first female detective—and explains how her real-world investigative experience now helps civilians of all ages develop everyday safety habits. From actionable ways to spot and avoid opportunistic predators, to practical tips for safe travel, ridesharing, and responding to your instincts, this episode is filled with wisdom every listener can use to proactively protect themselves and loved ones.Whether you’re a parent, young adult, or anyone looking to feel more confident about personal safety, you’ll leave this episode empowered with practical strategies and crucial “real-life” advice.Timestamp Overview:[00:00] - Introduction & Alison’s Journey Into Law Enforcement[01:15] - From Nonprofit Work to Detective: Overcoming Obstacles[02:08] - What TV Gets Wrong About Police Work[03:19] - Pioneering as the First Female Detective & Early Investigative Work[04:16] - Shifting From Policing to Civilian Safety Consulting[05:02] - Recognizing Threats: Why Complacency Can Be Dangerous[06:12] - Primary vs. Secondary Prevention & Addressing Predator Behavior[07:33] - The Reality of Opportunistic and “Evil” Predators[08:42] - Substance Use and Increased Risk: Lessons from Investigations[10:32] - Risk Reduction Tips: Staying Safe When Socializing[13:22] - Real-Life Risks of Over-Intoxication—Preventing Accidental Harm[14:14] - Rideshare Safety: Steps to Take Before You Get In[17:07] - Practical Guidelines for Women: On the Road and Filling Up[18:24] - Researching Destinations, Car Maintenance, & Police Resources[20:42] - Daylight & Crowds: Smart Safety Habits for ATMs and Gas Stations[21:26] - Isolated Spaces and Changing Your Routine[23:13] - Working Late and Asking For Help: Trusted Safety Resources[24:15] - The Power of “Gut Feelings” in Threat Recognition[24:33] - Alison’s Story: Trusting Instincts in a “Safe” Neighborhood[28:38] - The Aftermath: Why Listening to Your Instincts Matters[29:54] - The Reality of Self-Defense: Training Limits and Practical Value[33:16] - Stranger Danger vs. Acquaintance Assault: What Most People Get Wrong[34:51] - Pepper Spray Experiences & Cautions[37:02] - Practicing With Self-Defense Tools: What You Need to Know[38:52] - Assessing Real-Life Practicality—Changing Habits vs. Carrying Weapons[40:39] - Closing Thoughts: Alison’s Approach to Safety Coaching and Consulting[41:32] - Where to Learn More and Connect with AlisonConnect with Alison Sullivan:Instagram @protectus.solutions https://www.instagram.com/protectus.solutions/ Website: https://protectus.solutions/ Youtube: @Protectus-Solutions Connect, Share & Subscribe: If you found Alison’s safety tips eye-opening, share this episode and tag us with your biggest takeaway! Subscribe for more insightful conversations, expert guests, and the encouragement you need to thrive—inside and out.

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Esther Blum, an integrative dietitian, bestselling author, menopause expert, and host of the Midlife Realignment Podcast. Together, they dive deep into the realities of menopause, debunking myths, and sharing empowering, evidence-based strategies to help women thrive before, during, and after the transition.Esther Blum opens up about her nearly three-decade career devoted to women’s health, the changes she’s witnessed in the conversation around menopause, and why calories still matter—even as hormones shift. They unpack the science of metabolism, food quality, carbs, protein, fiber, alcohol, and how to truly support your body and mind through midlife. Plus: candid talk about HRT, hormone myths, and the overlooked emotional and spiritual evolution that comes with this new season of life.Expect actionable takeaways, inspiring stories, and a renewed sense of power—this episode is for every woman seeking clarity, confidence, and a practical path through menopause!Timestamp Overview:[00:00] - Introduction & Esther Blum’s Background [02:26] - How the Conversation Around Menopause Has Changed [03:01] - Calories, Diet, and the Menopause “Weight Gain Mystery” [04:30] - Starvation Mode, Cortisol, and the Perils of Undereating [05:26] - Why Carbs Aren’t the Enemy (and the Role of Keto) [07:07] - The Truth About Food Quality, Alcohol, Protein & Fiber [10:36] - Using a Glucose Monitor to Find Your Unique Carb Tolerance [11:01] - Hormones, Insulin, the Role of Fiber, and Detoxification [12:08] - Why Protein (Especially at Breakfast) Is Crucial [14:20] - Metabolism & Thyroid: What Really “Slows Down” with Age [15:24] - Supporting Your Thyroid and Adrenals with Food [17:01] - The Link Between Hormones, Thyroid, and Healing Trauma [19:34] - The Emotional & Spiritual Shifts of Midlife Transition [22:02] - How Menopause Can Lead to Greater Confidence & Liberation [25:27] - Boundaries, Intuition, and Redefining “Enough” [26:27] - Demystifying HRT: Facts vs. Myths [33:33] - Early Intervention, Rolling Out Hormones in Perimenopause [37:46] - Empowered Next Steps (with or without HRT) [38:22] - Where to Find Esther Blum & Download Her 30g Protein Breakfast Cheat Sheet [39:02] - Wrapping Up & Further ResourcesDownload Esther’s 30g Protein for Breakfast Cheat Sheet for a jumpstart on strong, energetic mornings!Connect with Esther Blum:Instagram: @gorgeousestherWebsite: estherblum.comConnect, Share & Subscribe: Want more science-backed strategies and truly empowering conversations? Subscribe to Nutrition and Life wherever you listen to podcasts, and follow us on social for updates, resources, and Lisa’s latest insights. Share your favorite moment from the episode—tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com!You don’t want to miss the next empowering episode—so be sure to subscribe and join the conversation!

Welcome to another enlightening episode of the Nutrition and Life podcast! Today’s guest is Monica Packer, a habits and identity coach, and host Lisa Franz dives into the real roots of perfectionism, identity, resilience, and the practical habit strategies that set the foundation for sustainable change—both in weight loss and in life.Monica shares her journey from “recovering perfectionist” to self-compassion evangelist, and unpacks the invisible labor women face, why compassion creates sustainable habits, and exactly how women can adjust habit formation to work with—rather than against—their real lives. You’ll walk away with the “sticky habit formula,” a practical playbook for lasting change, plus relatable stories on coping with invisible labor, finding self-worth beyond achievement, and setting boundaries that honor your deepest values.Tune in for refreshing honesty, actionable tools, and the supportive wisdom you need to build habits that actually serve you.Timestamp Overview:[00:00] - Introduction & Monica’s Journey [00:45] - Perfectionism: Overachieving vs. Underachieving [02:28] - Identity Beyond Outcomes & The Power of Awareness [05:15] - Compassion vs. Shame in Change [07:39] - Small Wins, Messy Progress & Long-Game Mindset [09:01] - Building Multi-Faceted Identity for Lasting Fulfillment [10:33] - Noticing & Reframing Your Inner Critic’s Voice[12:07] - Practical Strategies to Ease Stress [13:41] - Stress, Misalignment & Everyday Self-Care [15:23] - Real Self-Care vs. “Bougie” Self-Care [17:46] - Redefining Priorities & Boundaries [18:47] - Sticky Habits: What Are They and Why Do They Matter? [19:47] - Habits as Helpers: How to Choose What Serves You Now [20:34] - Navigating Identity Loss & Big Life Changes [21:41] - Rethinking Willpower and Why Women Need Different Habit Methods [23:36] - Invisible Labor: The Hidden Reason Women Struggle with Habits [24:35] - Consistency & Flexibility—How to Actually Stick With Habits [26:17] - Practical Examples: Ideal vs. Baseline Habits [28:38] - Why Consistency Fails: It’s Not Your Fault [30:10] - Blaming the Methods, Not Yourself [31:31] - How to Design Flexible, Sustainable Habits [33:40] - The Sticky Habit Formula: “When–Then” and Positive Reinforcement [36:10] - Understanding and Validating Anger & Resentment [37:34] - Invisible Labor at Home: Solutions and Resources [39:09] - From Validation to Ownership: Family Communication [40:45] - Final Takeaways, Where to Find Monica & Book PreorderConnect with Monica Packer:Instagram: @aboutprogressWebsite: https://aboutprogress.comConnect, Share & Subscribe: Want more practical change strategies and powerful stories? Subscribe to the podcast and follow us on social for updates, expert guests, and Lisa Franz's latest insights. Share your top takeaway and tag us on Instagram @nutritioncoachingandlife or visit our website https://nutritioncoachingandlife.com for more!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with the remarkable Dr. Anne Dunev, a naturopathic practitioner, clinical nutritionist, and functional medicine expert with over 30 years of experience helping people optimize their health from the inside out.Dr. Dunev shares her personal story of overcoming ulcerative colitis as a college student, her evolution from English major to holistic health leader, and her passion for teaching clients how to truly understand their bodies. Today’s episode dives deep into the powerful connection between hormones, mindset, liver health, and sustainable wellness, plus practical tips you can use right now for better gut health, balanced hormones, and a more resilient mind.If you want actionable advice on eating for your hormones, managing stress, and building a future with more health span (not just lifespan), this conversation is for you!Timestamp Overview:[00:00] - Introduction & Dr. Anne Dunev’s Journey into Naturopathic Medicine[00:33] - Healing Ulcerative Colitis: The Role of Mindset, Nutrition, and Self-Education[03:22] - Lifelong Learning: From Science Studies to Functional Medicine and Practice[05:02] - Why Hormones Impact Gut and Whole-Body Health[06:36] - The Endocrine “Orchestra,” Gut-Brain Connection, and Mental Wellness[08:29] - Modern Hormone Disruptors & Why They’re on the Rise[09:09] - Environmental Toxins, Additives, and Food Cravings[11:14] - Food First: Digestion, Adaptation, and Functional Fundamentals[13:02] - Practical Liver Health Tips: Detox, Herbs, & Cruciferous Veggies[15:20] - Alcohol, Menopause, and How the Body’s Tolerance Changes[16:23] - Supporting the Pituitary & HPA Axis in Stress Management[18:00] - The Role of Adrenals, Vitamin C, and Evolutionary Nutrition[22:20] - Optimizing the Thyroid for Fat Loss, Muscle Gain, and Energy[23:05] - Iodine, Selenium, and Thyroid Testing—Plus Key Supplements Explained[26:37] - Mindset Matters: How Thoughts Shape Healing & Resilience[27:17] - The Power of Optimism, Hope, and Self-Talk in Healing[30:28] - Facing Trauma, Letting Go of Negativity & the Book “Dianetics”[34:52] - Labeling, Overwhelm, and Returning to Health Basics[35:57] - Boundary Setting, Priorities, and The Art of Saying No[39:39] - Longevity, Health Span, and Making a Plan for Every Life Stage[40:36] - Key Takeaways & ResourcesConnect with Dr. Anne Dunev:Website: https://www.annedunev.com/Instagram: @annedunev https://www.instagram.com/annedunev/Want More Nutrition Wisdom & Inspiration? Subscribe to the podcast and follow us on social for updates and expert guests. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at nutritioncoachingandlife.com.

Welcome to another insightful episode of the Nutrition and Life podcast! Today, Lisa welcomes the inspiring Cara Carmichael—personal trainer, nutrition coach, and founder of a thriving online coaching business dedi, ated to helping women master body recomposition, nutrition, and lasting lifestyle change. Cara opens up about her journey from exercise science student to Orange Theory coach, building her own business, and empowering women to redefine what’s possible, regardless of age or starting point.Together, Lisa and Cara demystify the science of body recomposition, bust myths about “turning fat into muscle,” and lay out step-by-step strategies for training, nutrition, and sustainable habits. You’ll hear honest stories of imperfection and growth, practical tips for dining out and staying social, and deep wisdom on consistency, mindset shifts, and finding joy in the process, not just the outcome. Whether you’re a beginner or experienced lifter, this episode is full of energy, education, and encouragement!Timestamp Overview:[00:00] - Introduction & Cara’s Journey to Coaching [00:53] - Embracing Women’s Fitness: From College to Orange Theory [04:08] - What is Body Recomposition? Clear Definitions & Common Myths [06:31] - The Hidden Health Benefits of Body Recomp (Not Just Aesthetics!) [07:58] - Why Age Is No Barrier: Recomposition 30s to 60s [08:10] - Setting Up for Success: Fat Loss Phase vs. Gaining Phase [10:41] - Can You “Recomp” at Maintenance—or Only in Surplus/Deficit? [12:10] - The Real Challenge: Consistency vs. Perfectionism [15:10] - Tracking Everything—Especially on Weekends [17:41] - Party Time? Cara’s Top Tips for Navigating Dining Out & Social Events [20:45] - Calorie Budgeting: Smart Analogy & Practical Application [22:03] - Why Food Awareness = Freedom, Not Restriction [23:26] - Handling Slow Results: Staying Motivated through the Plateau [27:17] - Progressive Overload, Fear of Heaviness, and Female Strength [30:08] - Intensity in the Gym: The Truth About “Training to Failure” [33:13] - What Sets Long-Term Success Stories Apart? [34:27] - Why the Reverse Diet Is Crucial—Not Just the Deficit [36:25] - The Power of Education: Food, Strength, and Self-Trust [37:02] - Becoming the Person Who Loves Protein & Training [39:03] - Cara’s Exciting Summer After ACL Recovery [40:00] - Wrap Up & Where to Find CaraConnect & Learn More from Cara Carmichael: Instagram: @caraleighfit https://www.instagram.com/caraleighfit Website: https://teamhumbleyourselfcoaching.com/ Connect, Share & Subscribe: Craving more expert stories, practical strategies, and real inspiration? Subscribe to the Lisa podcast and follow on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for future episodes, guest updates, and Lisa’s news. Share your top takeaway from this episode tag us and Cara for a chance to be featured!

Welcome to a replay episode of the Nutrition and Life podcast! In this insightful conversation, host Lisa Franz is joined by gut health specialist Liz Roman, aka “The Poop Queen” and co-owner of Fit Mom Lifestyle. Liz gets honest about her years-long struggle with chronic constipation, her path from frustration with conventional medicine to functional nutrition, and how she now helps women solve digestive and hormonal challenges with real, sustainable strategies.This episode is packed with practical, actionable takeaways—whether you want to improve your digestion, break free from the cycle of stress and constipation, or balance hormones for vibrant energy. If you’ve ever wondered what’s really “normal” when it comes to gut health, how to optimize your daily habits, or what to do when over-the-counter fixes don’t work, you’ll get clarity and encouragement in this replay.Tune in for empowering talk, myth-busting science, and soul-nourishing advice to help you finally feel good from the inside out!Timestamp Overview:00:00 – Introduction & Episode Goals00:20 – Liz’s Powerful Story: Chronic Constipation, Autoimmunity, and Searching for Answers04:26 – Leaving Corporate, Embracing Functional Nutrition, Unlocking Real Solutions05:30 – Calories In, Calories Out? Why It Isn’t That Simple06:36 – “What’s Normal?”: The Real Frequency for Healthy Bowel Movements09:47 – Pebbly Stools, Straining, and the Hidden Faces of Constipation10:50 – Estrogen, Toxins, and Why Bowel Health Impacts Hormones14:13 – Quick Relief & Lasting Fixes: Hydration, Kiwi, Magnesium, and More16:36 – “Lazy Bowel” Syndrome: How Not to Become Dependent on Laxatives19:16 – Diversity is Key: Rotating Foods and Supplements for Gut Health21:24 – The Power of Daily Habits: Stress, Rushed Eating, and Why Digestion Starts with “Rest & Digest”26:26 – Vacation, Stress Relief, and The Surprise of Daily Bowel Movements28:35 – IBS, SIBO, Leaky Gut: What Diagnoses Really Mean and What To Do34:04 – Stomach Acid: Why Low Acid Is a Hidden Root Problem36:04 – Increasing Stomach Acid Naturally: Apple Cider Vinegar and Hydration39:27 – Escape Deprivation Dieting: Nourishing Your Gut and Mind for Real Wellness43:13 – Bodybuilder Case Study: How More Fiber and Diverse Foods Changed Everything46:11 – Gradual Fiber Increase: Supporting a Healthy Microbiome Over Time49:12 – Ditching Frankenfoods: Building a Wholesome, Simple Pantry for Gut Health49:13 – Where to Get Liz’s Free Constipation Cure Guide & How to ConnectFeatured Free Resource: 🌟 Download Liz’s “Constipation Cure Guide” for step-by-step gut support—grab the link from Liz’s Instagram bio or DM her “Constipation Cure”!Connect with Liz Roman (The Poop Queen): Instagram: @the.poop.queen Website https://fitmom.co/Connect, Share & Subscribe: Love this replay? Subscribe and leave a review so we can bring you more empowering health knowledge! Don’t forget to share your biggest insight, tag us and The Poop Queen, and keep up with the latest episodes and resources @nutritioncoachingandlife & https://nutritioncoachingandlife.com/

Welcome to another energizing episode of the Lisa podcast! In today’s conversation, host Abu Gas is joined by a passionate clinician, sports chiropractor, and endurance coach who breaks down the barriers between cardio and resistance training—and reveals how you can level up your performance, avoid injury, and have a lot more fun along the way.From training newbies for their first 5K to helping elite athletes chase personal bests, Abu Gas and his guest debunk the “either-or” myth between cardio and strength. You’ll learn the key differences in programming for beginners, intermediates, and advanced runners, plus discover the secrets to fueling right, building strong tendons, balancing lateral and linear movements, and why “fun” is the third pillar of lasting progress.Get ready for practical strategies, clinical insights, and honest advice for anyone looking to boost their cardiovascular fitness, optimize recovery, and enjoy movement for life.Timestamp Overview:00:00 – Welcome & Podcast Goals00:08 – The Endurance vs. Strength Debate: Myths & Mindset01:00 – “Performance Stands on the Shoulders of Health”01:54 – From Running, Wrestling, and Boxing to Coaching02:24 – Who the Guest Coaches: Youth, NFL, and Everyone In-Between03:12 – Programming for Beginners, Intermediates, and Advanced04:45 – Consistency, Volume, and Avoiding the Injury Trap06:18 – Intervals for Beginners: Structure, Boundaries, and Progress08:07 – CDC Cardio Guidelines & Why Most People Fall Short09:04 – Advanced Runners: Finding and Fixing Weaknesses10:10 – How Plyometrics Fit Into a Runner’s Routine11:00 – Learning Rhythm & the Stretch Shortening Cycle14:06 – The Best Strength Moves (Hint: Lower Body Rules)15:27 – Lateral Movements & The Anti-Injury Secret17:17 – Recovery: Sleep, Calories, and Smart Programming18:13 – Why Underfueling is So Common—and So Dangerous19:21 – RED-S & the Health Hazards of Low Energy Availability21:50 – Three Pillars for Beginners: Fun, Consistency, Injury-Free24:17 – Electrolytes, Sodium, and Sensible Supplement Advice25:58 – The Real Role of Stretching, Massage, and Mobility28:58 – Tight Muscles: Why Strength, Not Stretch, is the Fix30:49 – Cross-Training with Bike and StairMaster: Who Needs It?33:00 – Hyrox Explained: Why It’s Really a Runner’s Race35:48 – Final Takeaways: Cardio Counts for Everyone36:09 – How to Connect and Work with Abu Gas37:33 – Last Words: Finding Your Own FunConnect with Abu Guerges: Instagram: @abu_guerges https://www.instagram.com/abu_guerges/ Website: https://www.evohealthperformance.com/Connect, Share & Subscribe: Loved today’s episode? Tag us with your favorite takeaway on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more expert wisdom, inspiring guests, and practical strategies every week. Subscribe for updates and join our community on the journey to stronger, healthier, happier living!

Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Mike Edgar, a physician, chiropractor, and accomplished bodybuilder whose blend of medical expertise and athletic background brings fresh perspective to mindset, chronic pain, and sustainable wellness.Mike Edgar shares his real-world journey from overcoming sports injuries to building inclusive rehab programs for under-served populations. He opens up about lessons learned through bodybuilding, the value of coaching over perfectionism, and how anyone—from the competitive athlete to the busy parent—can cultivate discipline and real, lasting results.You’ll discover practical strategies for working through plateaus, why “less is more” in both fitness and medicine, and how to shift your approach for lifelong health, energy, and confidence. Whether you’re motivated by aesthetics, longevity, or simply want to live and move better, this episode delivers science-backed encouragement with a dose of reality, warmth, and humor.Tune in for compelling stories, actionable tips, and a level-headed guide to building a body and mindset, you love!Timestamp Overview:00:00 – Introduction & Episode Vision00:24 – Takeaway: Less Is More in Chronic Pain & Coaching01:04 – Mike Edgar’s Journey: Injuries, Bodybuilding, Rehab, and Medicine03:08 – From Clinic to Hospital: Understanding Real-World Rehab05:13 – Developing Inclusive Rehab for Gender-Affirming Surgeries05:43 – Bodybuilding Competition & Teaching Discipline07:13 – Can Anyone Build Discipline?08:33 – Individualized Coaching: Understanding Client Barriers11:31 – Measuring Wins: Beyond Macros & Scale13:41 – Building Discipline and Growth Mindset15:03 – Fitness Meets Medicine: Creating At-Home Rehab Tools17:03 – Translating Training for Recovery and Function19:14 – Chronic Pain, Mindset, and The Medicalization Trap20:03 – Communication, Reassurance, and Gradual Exposure22:18 – Breaking the Chronic Pain Cycle26:14 – What Medical School Reinforced About Health & Muscle28:33 – Supplements, Labs, and Smart Conversations with Your Doctor31:08 – Medicine and Wellness: Finding the Right Balance33:27 – Skin, Longevity, and the Truth about Collagen36:07 – Fillers, Injections, and Avoiding “Alternative” Health Risk37:36 – Protein Quality: Collagen vs Whey for Results39:59 – Mike Edgar’s Current Training: Balancing Family & Fitness40:43 – Final Thoughts, Family, and What Really MattersConnect with Mike Edgar:Instagram: @originalphysiques https://www.instagram.com/originalphysiques/Website: http://www.originalphysiques.com/Connect, Share & Subscribe: For more science-driven episodes and motivational stories, subscribe to the podcast and follow us for updates, new expert guests, and more empowering content. Share your aha-moment from this episode and tag us on Instagram @nutritioncoachingandlife or visit the website nutritioncoachingandlife.com.

Welcome back to a very special encore broadcast of the Nutrition and Life podcast! Due to popular demand, we’re re-running one of our most insightful episodes, host Lisa Franz’s conversation with legendary nutrition researcher and educator Alan Aragon. As a trailblazer in evidence-based nutrition, founder of the Alan Aragon Research Review, and the author behind Flexible Dieting, Alan continues to help professionals and everyday people cut through diet confusion and achieve real results.If you missed this powerful discussion the first time, now’s your chance to catch up! In this episode, Lisa Franz and Alan dive into the evolution of nutrition science, debunk persistent diet myths (from protein panic to carnivore dogma), and share real-world advice you can use right away. Whether you’re a coach, a nutrition enthusiast, or just tired of nutrition noise this episode is a must-listen.Tune in for actionable wisdom, candid stories, and a clear path to balanced eating that truly lasts.Timestamp Overview:00:00 – Welcome & Introduction to Alan Aragon00:49 – Alan’s Journey: From Personal Trainer to Research Leader02:53 – Making Evidence-Based Nutrition Accessible04:06 – Media Myths: High Protein and Heart Disease Claims05:36 – Why Rodent Studies Don’t Reflect Human Nutrition06:33 – How Nutrition Scapegoating Cycles Through the Decades07:19 – Tips for Evaluating Nutrition Headlines07:43 – The Origin Story of Flexible Dieting09:38 – Clickbait vs. Real Science in Nutrition Books10:17 – Debunking the Carnivore Diet12:24 – Empathy for Elimination Diets, But Evidence Over Extremes13:11 – Key Message: Moderation, Balance, & Food Variety15:06 – What Alan Eats: Variety, Omnivore Staples, and Philosophy18:12 – Why Body Composition is greater than Nutrition Dogma19:20 – Top 5 Mistakes in Dieting for Fat Loss24:12 – No Magic Foods or Macros—Personal Preference is Key27:35 – Intermittent Fasting: Option, Not Necessity32:04 – The Overlooked Power of Resistance Training35:55 – Adherence, Individualization & Breaking Food Fear41:02 – The Real Story on Post-Workout Protein Timing44:02 – Practical Protein Tips for Real People45:10 – What’s Next for Alan: Seminars, Research & ISSN Position StandFollow Alan Aragon:Instagram: @thealanaragon https://www.instagram.com/thealanaragon/Website: https://alanaragon.com/Episode Availability: Tune in to this enriching conversation with Alan Aragon across all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by coach, competitor, and mom Kayleigh Obert, who brings wisdom and authenticity to the realities of bodybuilding, pregnancy, postpartum life, and sustainable nutrition. If you’ve ever wondered what the transition from athlete to parent looks like, how to manage nutrition through life changes, or how to juggle family meals with your own fitness goals, this episode is a goldmine.Kayleigh Obert gets real about the pros and cons of physique sports, the emotional and practical side of postpartum training, the pitfalls of comparison and diet culture, and how to keep healthy habits simple and effective, even as a busy mom. Expect practical strategies, honest stories, and encouragement for women at every stage!Timestamp Overview:[00:00] - Welcome & Episode Intentions[01:00] - Kayleigh Obert’s Journey: From Competitor to Coach[04:09] - The Realities of Contest Prep & Recovery[09:33] - Pregnancy, Body Image, and Bouncing Back[16:18] - Coaching for Lifestyle vs. Competitors: Setting the Right Expectations[22:17] - How to Navigate Gaining Phases & Avoid the “Bulk & Crash” Trap[26:22] - Training, Nutrition, and Modification During Pregnancy/Postpartum[34:13] - Making Family Nutrition Work: Meal Prep and Practical Tips[40:28] - Wrap-Up & Final ThoughtsKey Discussion Points:Contest prep, health, and why post-show recovery truly mattersThe emotional side of pregnancy as a fit woman: body image, social reactions, and rediscovering your identityBuilding a sustainable coaching style—rooted in lived experience and empathyGaining phases: Why intentional weight gain is essential and how to manage mindset around itCustomizing meal prep for family life—so your goals work for everyone at the tableSimple strategies for pregnant/postpartum clients: when to change your nutrition, when to show yourself grace, and how to build strength for life as a momConnect with Kayleigh Obert:Instagram: @cupcakemuscle https://www.instagram.com/cupcakemuscle/Website: https://www.embraceherfitness.com/Connect, Share & Subscribe: Love the show? Subscribe, share with a friend, and follow us on Instagram @nutritioncoachingandlife or at https://nutritioncoachingandlife.com/ for more advice, conversations, and Lisa Franz’s latest updates!

Welcome to another insightful episode of the Nutrition and Life podcast! In today’s show, host Lisa Franz sits down with Stephanie McKibban, a seasoned coach and athlete with a powerful story of resilience, personal transformation, and a passion for helping others find their healthiest selves through sustainable habits.Stephanie opens up about her journey from marathon runner and “cardio bunny” to a life-changing accident that shifted her toward strength training and nutrition coaching. She shares the challenges of starting over, the importance of giving yourself time, and why building sustainable habits, rather than chasing quick fixes is the real secret to long-term success.Together, Lisa and Stephanie tackle common struggles like all-or-nothing thinking, balancing family meals with fitness goals, navigating social occasions guilt-free, and the critical role of resistance training (especially for women over 35). You’ll get practical tips, candid wisdom, and plenty of encouragement, whether you’re a coach, competitor, or just starting out.Tune in for relatable stories, actionable strategies, and a supportive conversation to help you build health and confidence for life!Timestamp Overview:[00:00] - Introduction & Welcoming Stephanie [00:48] - Stephanie’s Core Message for Listeners [02:08] - Stephanie’s Journey: From Insurance & Marathons to Coaching [03:35] - Life-Altering Accident & Transition from Cardio to Lifting [05:05] - Becoming a Coach: Certification, Growth, and Mentorship [07:45] - Coaching Philosophy & Client Diversity [09:05] - The Realities of Competing and Mindset After the Stage [10:26] - Building Sustainable Change vs. Quick Fixes [12:02] - Foundational Habits: Steps, Water, Protein, and Consistency [13:22] - Why Small Changes Beat “All at Once” [14:34] - Having a Plan B for Life’s Curveballs & Travel [17:05] - Meal Prep, Staples, and Simple Plate-Building Strategies [19:36] - Family Meals: Inclusion Over Restriction [21:00] - Social Situations: Navigating Events Without Guilt [23:15] - Moderation, Mindset Shifts & Ditching “Cheat Day” Thinking [25:10] - Making Foods Macro-Friendly for the Whole Family [27:39] - Mixing Up Meals with Flavors & Seasonings [28:43] - Muscle Gain, Aging & Overcoming Cardio-Only Mindsets [30:55] - Practical Strength Training Tips & Video Check-Ins [32:34] - Getting “Buy-In” for Resistance Training & Embracing the Process [33:35] - Competing: Building Phases, Body Image & Trusting the Process [36:48] - Patient Maintenance Pays Off: Client Success Story [38:17] - Final Thoughts & How to Connect with StephanieConnect with Stephanie McKibban:Instagram: @stephanie_mckibban Prophysique Team: prophysique.comConnect, Share & Subscribe: Get more practical nutrition tips and inspiring interviews by subscribing to the Nutrition and Life podcast! Follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for the latest episodes, updates, and ways to connect. Share your biggest takeaway and tag us on social—your journey matters!

Welcome to another inspiring episode of the Nutrition and Life podcast! This week, host Lisa Franz is joined by personal development experts Brian Giaccone and John Hunter, co-founders of Modelled Mindset Fitness and Coaching. Together, they dive deep into the power of community, actionable mindset tools, and building a life rooted in purpose. Whether you’re feeling stuck, struggling to build new habits, or searching for greater fulfillment, this conversation delivers practical strategies, honest anecdotes, and encouragement for lifelong growth.Timestamp Overview:[00:00] - Intro & episode goals [00:29] - Value of community [01:03] - Finding your “why” [03:09] - Brian’s personal story & career shift [05:33] - Launching Model Mindset [06:01] - Community as a catalyst [07:27] - Coaching in schools & prisons [08:20] - The Pursuit: features & benefits [09:51] - Auditing your circle [10:36] - Setting boundaries & leaving old habits [13:45] - Raising standards & friendship changes [14:49] - Energy vampires vs. energizers [15:40] - How their group works: journaling, affirmations [17:49] - Entrepreneur Network & Coach’s Corner [19:11] - Marriage and goal-setting[20:02] - Staying hungry, managing comfort [23:53] - Honesty, vulnerability, goal breakdown [24:45] - Small daily goals [25:47] - Accountability & coaching style [28:37] - Creating your own happiness [31:19] - Power of collective belief [32:34] - Instilling belief: real stories [34:11] - Recommended habits: journaling, walking, hydration, prayer [38:39] - Body & mind: harmony [39:11] - Gratitude, wrap-upConnect with Brian Giaccone & John Hunter:Instagram: @modelmindsetfc https://www.instagram.com/modelmindsetfcWebsite: https://thepursuitmindset.com/ Podcast: Model Mindset PodcastConnect, Share & Subscribe: Want more mindset wisdom and personal development inspiration? Subscribe to the podcast and follow us on social for updates, powerful expert guests, and Lisa Franz’s latest coaching news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/Stay inspired, stay connected, and keep pursuing the best version of yourself—1% better every day!