Nutrition & Life

Welcome to another empowering episode of the Nutrition and Life podcast! Host Lisa Franz sits down with Tina Vidal-Duart, pioneering healthcare executive and founder of Valera (soon to be Evita Wellness) to talk all things women’s health, functional medicine, and the power of putting yourself first. Tina shares her journey from turning around struggling rural hospitals to addressing the overlooked needs of women in perimenopause and menopause, and reveals how personalized care changed her own health. This episode is packed with practical steps, relatable advice, and the gentle reminder that showing up for yourself is the most important investment you can make. Tune in for wisdom, inspiration, and real-world strategies from two women passionate about helping you thrive! Timestamp Overview: [00:00] - Introduction & Tina’s Background [01:10] - Gaps in Women’s Health & Start of Tina’s Wellness Mission [02:00] - Common Symptoms and Seeking Answers [03:00] - What Is Functional Precision Medicine? [04:30] - Blood Work, Testing, & The Problem with “Normal” Lab Ranges [06:30] - HRT, Peptides, and A Personalized Approach [08:00] - Food Sensitivities, Inflammation, and Simple At-Home Tests [10:20] - Sleep, Progesterone, and Real-Life Results [12:20] - Exercise & Healthy Aging for Women [13:00] - Women Powering Through, Guilt & The Need for Self-Care [16:30] - Men’s Health, Gut Issues & Root Cause Solutions [19:20] - Small Changes That Make a Big Difference [22:00] - The Power of Taking Time for Yourself [25:20] - Tina’s Wake-Up Call & Why Self-Care Is Non-Negotiable [27:10] - The Power of Showing Up for Family & Community [30:17] - Connect with Tina, Valera & Evita Wellness Connect with Tina Vidal-Duart: Instagram: @tinavidalduart Website: tinavidalduart.com Stay tuned for the launch of Evita Wellness—serving Florida, Georgia, Texas, and beyond! Connect, Share & Subscribe: Love this episode? Make sure to subscribe and follow Lisa on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Share your favorite takeaway and tag us on social!

Welcome to another energizing episode of the Nutrition Coaching and Life podcast! Today, host Lisa Franz welcomes internationally renowned Pilates instructor, trainer, and holistic nutritionist Adriana Rotella, whose 25+ years of expertise in mindful movement and wellness have transformed lives around the globe. Adriana Rotella brings a down-to-earth, evidence-based approach to Pilates and nutrition—explaining how the classical method has evolved, breaking down myths about strength, mobility, and yoga, and empowering women everywhere to advocate for their own needs, both in and out of the studio. From actionable tips to selecting a great Pilates instructor to fundamental truths about breakfast, blood sugar, and self-care, this episode is your invitation to reconnect to your body, your breath, and your wellbeing—without guilt. Tune in for practical strategies, relatable anecdotes, and uplifting guidance for every listener ready to trade hustle for health and reclaim their energy at any age! Timestamp Overview: 00:00 - Introduction: Meet Adriana Rotella 00:33 - Adriana Rotella’s Pilates journey & early movement influences 02:43 - Pilates 101: What it really is, its history, and how it’s different from yoga 05:38 - All about Pilates equipment: Mat, reformer, Cadillac, chair, and barrels 07:39 - What Pilates improves: Strength, posture, flexibility, and your “why” 08:33 - Is Pilates enough? Cardio, balance, and cross-training for real life 10:03 - Strength training vs. Pilates: Tension, resistance, and mobility 12:01 - How to find a safe, effective Pilates class—questions to ask your instructor 14:40 - “No pain, no gain”? Listening to your body vs. fitness trends 16:05 - Lisa Franz’s honest Pilates class review—why quality matters 18:13 - Breathwork in Pilates: Why and how it’s different from yoga 22:16 - Mindfulness, presence, and injury prevention (plus connection to life off the mat) 23:18 - Why women don’t put themselves first—and the cost of self-sacrifice 25:33 - Build your “bone bank”: Setting up for long-term energy and health 29:31 - Blood sugar, breakfast, hidden sugars, and nutrition pitfalls 32:05 - Meal basics: Protein, carbs, fat—and why balance wins over extremes 34:33 - Cutting through diet fads: Why quality trumps “low” or “high” anything 36:34 - Modern life reality: Snacking, skipping, and guilt cycles 38:31 - Pilates for everyone: Adriana Rotella’s oldest and youngest clients 40:25 - Wrap-up: What happens when you prioritize the basics (movement, food, sleep, joy) Connect with Adriana Rotella: Instagram: @adriana.rotella Website: https://adrianarotella.ca/ Podcast: See her website for episodes Linktree: https://linktr.ee/adriana.rotella Connect, Share & Subscribe: Want more wisdom for real life? Subscribe & share the Nutrition Coaching and Life podcast for more expert guests, practical inspiration, and updates. Tag us with your favorite takeaway on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for all the latest! If you found value in today’s episode, please leave a review and tell a friend—it might be the reminder they need to finally put themselves first.

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Sally Munro, a registered naturopathic nutritionist, yoga teacher, and swim school owner from Scotland, whose holistic and down-to-earth approach reconnects people with the basics of consistent health, happiness, and a life that truly feels amazing. Sally Munro opens up about her personal journey, from psychology graduate to nutritional therapist—and reveals why a “life audit” (not just another food trend) is the missing piece for so many struggling with energy, mindset, and meaningful change. The pair tackle how society normalizes mediocrity, why mindset always trumps fads, and how to actually take charge of your daily habits, health, and future. You’ll walk away inspired to call out your own patterns, empowered with practical self-audit strategies, and ready to embrace those “boring basics” like sleep and water that everyone loves to overlook. Expect relatable stories, clear-eyed truth on nutrition myths, and real encouragement to choose progress over perfection—no matter where you start. Tune in for actionable mindset shifts, simple wellness tips, and a fresh perspective on what really moves the needle, straight from two passionate, supportive pros. Timestamp Overview: 00:00 – Introduction & Episode Goals 00:29 – Sally Munro: From Psychology to Holistic Nutrition 01:55 – Nutritionist vs. Nutritional Therapist: Clearing Up Confusion 03:41 – The Life Audit: Why So Many Stay “Stuck” 06:28 – Patterns, Habits & Self-Awareness 08:13 – Settling for Average: Society’s Hidden Narrative 12:22 – How To Start Your Own Life Audit: Key Questions & Mindset 14:12 – Growth vs. Fixed Mindset and Taking Small Steps 18:14 – The Boring Basics: Hydration, Sleep & Habit Gaps 20:23 – The Hidden Power of Sleep & Micro-Changes 22:33 – The Truth About Food Diaries & Real Intake 25:55 – Dealing with Information Overload 27:09 – What to Expect in Sally Munro’s Newsletter & Instagram 31:01 – Filtering Nutrition Trends vs. Evidence 33:35 – Why You Know Your Body Best 36:43 – Finding the Right Coach: It’s a Personal Fit 38:52 – Is Discipline Overrated? The Case for Consistency 41:09 – Getting Through the Tough Days & Staying Diligent 42:24 – Feel-Good Habits: Why Nourishing Yourself Matters Connect with Sally Munro: Instagram: @salthewellnesswarrior Website: https://www.sallymunro.co.uk/ 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 Franz’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to a special crossover episode! Lisa Franz, host of the Nutrition and Life Podcast and founder of Nutrition Coaching and Life, joins Amanda Azzopardi on her acclaimed show Aesthetic Ambition for an eye-opening conversation on ending food guilt, building flexible nutrition habits, and cutting through the noise of the ever-changing diet industry. Lisa Franz gets real about her own struggles yes, even with an exercise science background! From feeling trapped by “good” and “bad” food rules to discovering true food freedom with macro tracking. She shares her hard-won lessons about moderation, the power of nutritional education, and why you never have to choose between loving your body and loving your life. Together, Lisa Franz and Amanda Azzopardi discuss how guilt and restriction keep women stuck, what the diet industry gets wrong, and practical strategies to break the cycle of “starting over Monday.” If you’re tired of confusing headlines and ready for a kinder, more sustainable approach, this is for you. Tune in for honest advice, actionable tips, and encouragement from two women who believe wellness is about more than rules it’s about living well, without guilt. Timestamp Overview: 00:00 — Amanda Azzopardi introduces the problem of food guilt in her clinic0 1:15 — Meet Lisa Franz: From exercise science to flexible nutrition coach 03:04 — Why classic nutrition education doesn’t prepare us for real life 04:28 — 2016’s breakthrough: How donut macros led to food freedom 06:04 — The surprising lessons of food tracking (and common mistakes) 08:24 — Monday-to-Friday “good,” weekend spiral: fixing the all-or-nothing trap 09:38 — Why women lose weight “perfectly” but still feel like failures 13:16 — Media confusion and the diet industry’s biggest mistakes 14:20 — The real-life impacts of stress, menopause, and missed calories 15:45 — Water, salt, and social media: myth-busting hydration hype 16:19 — From gym floor to international coaching: Lisa Franz’s entrepreneurial leap 20:54 — Lisa Franz’s #1 mindset shift to break the guilt cycle 21:45 — Mindfulness, single-tasking, and making food choices you’re proud of 22:53 — Stay in touch: how to connect with Lisa Franz and her community Connect, Share & Subscribe: Love this episode? Subscribe for more real conversations and expert guests. Share your favorite takeaway and tag @nutritioncoachingandlife on Instagram, or visit Lisa Franz’s website for more resources and ways to work with her. If this resonated, send it to a friend who’s ready to eat, live, and thrive—guilt-free!

Welcome to a powerful and heartfelt episode of the Nutrition and Life podcast! Today, host Lisa Franz welcomes Sue Weldon, 22-year breast cancer survivor and founder of Unite for Her. Sue’s journey from high-level gymnastics coach to leading a groundbreaking nonprofit offers hope, practical wellness tips, and a reminder that no one needs to navigate cancer (or life’s toughest challenges) alone. Sue shares her story, from receiving her diagnosis at 39 to building Unite for Her’s signature Wellness Passport program, which empowers women through nutrition, integrative therapies, movement, and compassionate community care. Learn how plant-forward eating, small steps with movement, and emotional support can bring healing and joy, even in the hardest chapters. If you or someone you love is facing breast or ovarian cancer, or if you want real-world inspiration for living well, this episode is a must-listen. Timestamps: [00:00] Introduction & About Sue [01:01] Surviving and Thriving: Turning Diagnosis Into Purpose [03:38] The Emotional and Physical Challenges of Cancer [06:05] Discovering Acupuncture & Integrative Healing [08:49] Nutrition Support During Treatment [12:36] Plant-Forward Eating & Food Joy [16:15] The Power of Movement—At Any Ability [20:27] Embracing Routine, Joy, and Progress [24:23] Mental & Emotional Health, Support Then and Now [27:18] Opening Dialogue on Sexual Health & Menopause [33:06] How to Access Unite for Her & Resources Beyond the Book [36:53] Final Thoughts: Self-Compassion & Community Learn More & Connect with Unite for Her and Sue Weldon: Website & Program Enrollment: uniteforher.org Instagram: @unite4her Facebook: Unite for Her Book: Heal, Empower, Restore – Get it here Connect, Share & Subscribe: Want more life-affirming conversations and expert wellness inspiration? Subscribe to the podcast, follow us for Lisa’s latest guests and empowering updates, and share your favorite insight from this episode. Instagram: @nutritioncoachingandlife Website: nutritioncoachingandlife.com Let us know what resonated with you, and don’t forget: you never have to walk this path alone.

Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s episode, host Lisa Franz welcomes metabolism and menopause specialist Cindi Stickle. Drawing on her personal and professional experiences, from overcoming gestational diabetes and Hashimoto’s to helping clients thrive through menopause, Cindi Stickle brings practical wisdom, honesty, and actionable advice for women seeking to optimize metabolic health in midlife and beyond. Together, Lisa and Cindi Stickle unpack the realities of metabolism, bust pervasive menopause myths, and discuss how nutrition, stress management, and individualized routines can dramatically impact health and wellbeing during the menopause transition. Plus, Cindi Stickel gives a behind-the-scenes look at her signature 12-week coaching program and offers real, compassionate encouragement for every woman wanting to feel vibrant at any age. This episode is filled with science-backed strategies, relatable examples, and empowering tips, perfect for anyone looking to feel their best during one of life’s biggest transitions. Timestamp Overview: [00:00] - Warm Welcome & Introduction to Cindi Stickle [00:44] - Cindy’s Journey: From Family Health Challenges to Nutrition Expert [02:22] - Defining Metabolism & What Actually Changes with Age [03:30] - Menopause’s Impact on Hormones, Weight, and Metabolic Rate [06:18] - Busting Myths: Does Metabolism “Break”? Or Just Respond to Life? [08:24] - Why “Trying Harder” Isn’t Always the Solution [09:07] - Estrogen: Your Body’s Protector & What Happens When It Declines [10:00] - Movement, Muscle Loss, and Activity Trends in Midlife [12:24] - Blood Sugar Balance: Cindi's Personal Nutrition Tactics [13:59] - Nutrition vs. Genetics: What Can We Really Change? [15:15] - The Truth About Meal Timing, Breakfast Protein, and Fasting for Women 40+ [17:46] - Spotting Hidden Stressors and Protecting Cortisol Rhythms [20:07] - Easy Wins: Protein Shakes, Coffee Timing, and Real-Life Breakfasts [20:34] - Weight Loss Stalls: The Nervous System & Metabolic “Safety” [22:39] - The Critical Role of Rest, Recovery, and Breathwork [ 25:53] - Deep Dive: What Happens Inside Cindi’s 12-Week Coaching Program [27:13] - The Power of Healthy Fats for Hormonal Health [ 30:52] - Supplements That Make a Difference for Midlife Women [33:54] - Final Recommendations: Seek Menopause-Educated Support [35:28] - Closing Thoughts & Key Takeaways Connect with Cindi Stickle: Instagram: @cindisticklenutrition and Website https://www.cindistickle.com More from Nutrition and Life: Subscribe for in-depth expert interviews, real-world nutrition strategies, and empowering wellness stories! Follow along and share your favorite episode takeaways on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com for tools, updates, and Lisa’s latest recommendations. Did something resonate? Tag us with your insights, we love hearing your story!

Welcome to a powerful new episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Dr. Judith Swack, acclaimed mind-body healer and author of “Clear Trauma Now.” With her unique background in biochemistry and postdoctoral training in immunology, Dr. Swack shares how she transitioned from scientist to sought-after mind-body therapist, helping clients break free from trauma, phobias, and stubborn weight challenges through an individualized, multi-level healing approach. In this uplifting conversation, dive into the science and spirit of healing as Dr. Swack reveals her journey, explains the concepts of unconscious programming, and demonstrates practical techniques, like muscle testing and meridian tapping, that allow clients to access their “deepest wisdom” for transformation. Discover the links between trauma, emotion, weight gain, and menopause, and learn actionable strategies for clearing self-sabotage, emotional blocks, and body-based barriers, all with compassion and real-life examples. Timestamp Overview: 00:00 – Introduction & Dr. Judith Swack’s Scientific Background 00:29 – From Bench Scientist to Mind-Body Therapist0 3:34 – Discovering the Unconscious Mind & Life’s Inner Patterns 05:01 – The Multi-Level Healing Model: Body, Unconscious, Soul & Conscious Mind0 6:15 – Using Muscle Testing (Applied Kinesiology) For Communication & Diagnosis 08:12 – Tapping into Soul-Level Wisdom: The Art of Asking the Right Questions 10:25 – 52 Tools & Self-Administered Healing Techniques 12:21 – Case Study: Identifying Hidden Iron Deficiency via Muscle Testing 14:08 – The Role of Trauma in Weight Gain and Eating Patterns 16:10 – Clearing Emotional Emptiness Using Meridian Tapping 19:29 – Breaking Repetitive Patterns with Energy Psychology 21:15 – How Strong Feelings Influence Behavior & Diet Adherence 21:58 – Neglect Trauma: The Hidden Saboteur in Weight Loss 24:44 – How Clearing Neglect Patterns Restores Self-Care 25:42 – What Inspired “Clear Trauma Now” & The Structure of Trauma 27:27 – Quick Demo: The TWR Tapping Technique for Instant Relief 30:18 – Step-By-Step Protocol for Clearing Trauma at Home 31:15 – Biochemistry of Stress, Tapping, and the Nervous System 32:15 – The Menopause Link: Hormones, Body Fat, and Stress3 4:36 – “The Third Ovary”: Muscle Testing and Fat Storage for Estrogen 36:38 – Personal Story: Cortisol, Estrogen, Stress & Healing Family Trauma 38:31 – The Body Remembers: Honoring Physical, Emotional, and Spiritual Healing 39:45 – Final Takeaways: Gratitude, Connection & The Body As a Gift Connect with Dr. Judith Swack: Website: https://www.hblu.org/ Instagram: @hblu_drjudithswack https://www.instagram.com/hblu_drjudithswack Connect, Share & Subscribe: Want more empowering interviews and practical mind-body wisdom? Subscribe to the podcast and follow us on social for regular updates, behind-the-scenes with Lisa, and new expert guests! Share your favorite takeaway from this episode by tagging us on Instagram @nutritioncoachingandlife or visit 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 Michelle Malloy, an inspiring acupuncturist and women’s health specialist who transformed her own life—and countless others—by integrating Chinese medicine, cycle awareness, and compassionate care for women. Michelle candidly shares her journey from persistent allergies and a career in finance to uncovering the healing potential of acupuncture and traditional medicine. Tune in as she explains what happens during an acupuncture session, how Eastern and Western medicine differ in their approach to women’s health, the intricacies of cycle tracking, and why your period is your body’s most honest “report card.” Michelle also offers everyday nutrition, movement, and self-care tips you can start using today—even if you’ve never tried herbs or acupuncture before! Whether you’re looking for holistic strategies for fertility, curious about self-diagnosis, or wanting to make friends with your hormones, this episode uplifts and empowers. Timestamp Overview: [00:00] - Introduction & Michelle’s story: allergies, career change, and self-healing [01:42] - Discovering acupuncture & transition to women’s health [04:13] - Women’s health, fertility, and Chinese medicine [06:12] - What to expect from an acupuncture visit [ 09:44] - Individualized pattern diagnosis: deficiency, excess, and more [12:33] - How acupuncture supports hormones and cycles [15:25] - Stress, blood flow, and reproductive vitality [18:58] - The overlooked link: digestion and general health [21:51] - Cycle tracking, period blood, and your “monthly report card” [24:03] - Changing narratives: education and social media [27:49] - PCOS, “phlegm,” and the metabolic connection [31:25] - Practical cycle care: foods, herbs, exercise, and diagnosis at home [38:02] - Fertility success stories & holistic hope [39:15] - Final thoughts & wrap-up Empowerment Through Awareness: How the growing conversation on social media is breaking taboos, encouraging women to talk openly about periods, digestion, and cycle symptoms. Real-life success stories: hope, persistence, and the benefits of integrating Eastern and Western approaches—especially for those facing complex or long-standing fertility challenges. Connect with Michelle Malloy: Instagram: @shellythemedicinewoman https://www.instagram.com/shellythemedicinewoman/ Website: https://www.shellythemedicinewoman.com/ Y outube: @Shellythemedicinewoman 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 visit https://nutritioncoachingandlife.com/

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz sits down with Jillian Beck-Rogers, a passionate fertility nutrition coach who empowers women to transform their preconception and overall health through practical, research-backed nutrition strategies. Jillian opens up about her personal health journey, from supporting clients with emotional eating and stress management to narrowing her focus on fertility nutrition after facing her own struggles with infertility. She explains why fertility is a vital sign for everyone (not just those actively trying to get pregnant), the healing power of an anti-inflammatory diet, and real-world tips for breaking free from diet culture guilt. Tune in for actionable habits, mindset shifts, accessible meal ideas, and a fresh perspective on nurturing your body at any life stage. If you want to feel more educated, less overwhelmed, and totally inspired to take charge of your health, this episode is for you! Timestamp Overview: [00:00] - Introduction & Jillian’s Personal Journey [00:22] - Becoming a Fertility Nutrition Coach [01:36] - Navigating Infertility & Discovering Nutritional Gaps [02:44] - Empowering Women to Have Control in Their Fertility Journey [05:15] - Why Fertility Nutrition Matters for Everyone [05:40] - Core Principles: The Anti-Inflammatory Fertility Diet [07:18] - What to Minimize: Inflammatory Triggers & Harmful Fats [09:14] - What to Add: Protein, Healthy Fats, and Fiber [12:14] - The Impact of Lifestyle & Modern Food Culture on Fertility [12:41] - Food Choices, Guilt, and Building Emotional Resilience [13:57] - Understanding Emotional vs. Physical Hunger [15:50] - Why Awareness is Key for Change [18:30] - Jillian’s #1 Simple, Actionable Step for Health: Eating Breakfast [19:46] - How to Structure a Hormone-Friendly Breakfast [22:20] - Best Fats, Omega-3s, and Building a Balanced Plate [23:47] - The Power of Fiber, Colorful Produce & Gut-Healing Foods [26:07] - Managing Cost, Quality, and Accessibility of Probiotics [26:58] - Healthy Snack Ideas for Cravings & Blood Sugar [29:00] - Sweet & Savory Snack Strategies (Including for the Sweet Tooth) [31:31] - Meal Prep Tips & Breaking Out of Food Ruts [ 32:08] - Where to Find & Connect with Jillian Online Ready to Upgrade Your Health and Mindset? Download Jillian’s Free ‘7 Foods to Boost Fertility’ Guide Here. (via link in bio!) Connect with Jillian Beck-Rogers: Instagram: @jillianbeckrogers_health Explore Programs & Freebies: Instagram Link in Bio Connect, Share & Subscribe: Want more empowering nutrition content and inspiring guests? Subscribe to the podcast and follow us for updates, expert interviews, and Lisa’s latest tips. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ .

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Stephanie Singh, a holistic nutritionist, certified menstrual health coach, and the founder of The Aligned Woman. With her personal journey through suspected endometriosis, frustrating medical roadblocks, and ultimately discovering a small fibroid, Stephanie Singh brings a refreshingly practical and compassionate perspective to menstrual health. Stephanie Singh dives deep into what fibroids really are (spoiler: they are benign and NOT cancer!), why so many women’s health concerns get overlooked in mainstream medicine, and how true healing means moving far beyond simply “managing” symptoms. Together, Lisa Franz and Stephanie Singh break down the importance of functional testing, liver support, root-cause nutrition, emotional wellness, and the subtle mineral imbalances that so often go ignored. Expect actionable strategies for identifying and addressing the root of heavy periods, restoring mineral balance, supporting your liver, building sustainable habits, and why emotional work is just as essential as diet and exercise. If you’re tired of quick fixes and want a truly holistic roadmap—plus real talk and encouragement—this episode is a must-listen! Timestamp Overview: 00:00 - Welcome & episode intro 00:25 - Stephanie Singh’s personal journey and what led her to holistic menstrual health 03:07 - What are fibroids? Facts, myths, symptoms, and why many women feel dismissed 05:14 - Conventional medicine: why “just monitor it” and hysterectomy aren’t enough 05:38 - Can lifestyle and nutrition eliminate fibroids? Real results and functional root-cause work 07:00 - Heavy periods: understanding the true link to fibroids 08:24 - “Test, don’t guess”: why functional testing (not guesswork!) drives healing 09:52 - Stool testing, hormone panels, mineral analysis: what Stephanie Singh actually runs and why 13:26 - Untangling iron, copper, zinc, and calcium imbalances 14:17 - Real-world liver support: castor oil packs, hydration, dark leafy greens, and what doesn’t work 21:28 - The hidden role of emotions, boundaries, and nervous system health 23:08 - Daily elimination, lymphatic movement, and making habits sustainable 25:44 - Practical nutrition tips: protein, breakfast, balancing meals, activity for real women 28:21 - The hardest work: addressing emotional roots, “calcium shells,” and healing for good 32:20 - About The Aligned Woman, Stephanie Singh’s practice, and how to connect 32:51 - Closing thoughts & key advice for listeners Connect with Stephanie Singh: Instagram: @stephanie.singh.balancedhealth https://www.instagram.com/stephanie.singh.balancedhealth/ Linktree: https://linktr.ee/stephanie.singh.nutritionist Connect, Share & Subscribe: Want more nutrition wisdom and authentic conversations? Subscribe to the podcast and follow us on social for updates, new guest experts, and the latest from Lisa. Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/ Loved this episode? Share your favorite takeaway and tag us—we love hearing from you! Start healing from the ground up, ditch band-aid fixes and get real, lasting support from Stephanie Singh and the Nutrition and Life community.

Welcome to an enlightening and empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Bria Gadd, a passionate functional diagnostic nutrition practitioner on a mission to help women navigate the often-misunderstood journey through perimenopause and menopause. With her unique perspective on “health debt,” the interconnectedness of women’s health, and practical strategies for restoring energy, Bria Gadd shares wisdom that cuts through the noise of quick fixes and fad diets. Get ready for an honest, relatable, and hopeful discussion, whether you’re in your 30s, 40s, or beyond, about reclaiming vitality, honoring your femininity, and creating lasting wellness habits that serve you for decades to come. From decoding the myths of menopause to actionable steps for reducing stress, nourishing your body, and embracing the true gifts of this life stage, this episode is a must-listen for every woman seeking to thrive now and into the future. Timestamp Overview: 00:00 – Warm Welcome & Introductions 00:21 – Bria Gadd's Journey: Fitness to Functional Health Detective 01:52 – Falling Apart: The Turning Point—“Doing All the Things” But Still Unwell 03:03 – Why Perimenopause Needs a New Conversation03:43 – What Is “Health Debt”? Major Myths Debunked 05:10 – The Orchestra of Women’s Health: How Everything Is Connected 08:12 – How to Get Out of Health Debt: Reducing Energy Demand & Boosting Supply 10:14 – Are You Living on Purpose, Rest, and Play? 12:21 – Self-Worth Beyond the To-Do List & “Practicing” Self-Compassion 13:10 – The Power of Play, Rest, and a Feminine Approach to Success 15:19 – Mediterranean-ish Eating, Protein, and Bio-Individuality 17:32 – Blood Sugar Balance: The Non-Negotiable for Women’s Hormones 19:33 – Why Scheduled Meals Matter More Than You Think 21:02 – Building Muscle in Midlife: The Real Gold Standard22:10 – Workout Shifts for Midlife: Movement, Mobility, & Recovery 24:08 – Personalization Is Key—Finding YOUR Right Path 25:01 – “The Obstacle Is the Way”: Why Resistance Is Your Guide 25:58 – Rethinking Alcohol & Environmental Toxins During Menopause 28:18 – Baby Steps in Detoxification & Clearing the Drain 29:52 – Functional Lab Work: Testing vs. Guessing 30:13 – Sleep Issues, Night Sweats, and Hot Flashes: Root Causes & Solutions 31:46 – Why Cortisol and Blood Sugar May Be Behind Your Sleepless Nights 33:25 – The Often-Overlooked Gifts of Perimenopause and Menopause 34:45 – Why Life “After” Is Even Better: Mood, Focus, Productivity 36:53 – Embracing Feminine Strengths Through Brain & Body Shifts 38:18 – Final Wisdom: Be More in Your Life, Not Less on a Scale Connect with Bria Gadd: Instagram: @bria_period_whisperer Website: https://www.briatheperiodwhisperer.com/ Connect, Share & Subscribe: Looking for more empowering health wisdom and expert guests? Subscribe to the podcast and follow us on social for the latest episodes, inspiration, and resources. Share your top takeaway on Instagram @nutritioncoachingandlife or visit us at https://nutritioncoachingandlife.com/ . Don’t forget to tag us—we love hearing from you!

Welcome back to the Nutrition and Life podcast! This special rerun episode features Dr. Christle Guevarra—community manager at RP Strength, physician, powerlifter, and co-author of the upcoming Bodybuilding Anatomy book. Dr. Christle’s frank, informed, and compassionate insights on weight loss, appetite, GLP-1 science, sustainable habit change, and the powerful role of community made this episode a listener favorite. Tune in to revisit Dr. Christle’s journey from chemist to doctor to coach, her own struggles with weight and hunger, the real story behind GLP-1 medications, and practical advice on building a strong body and resilient mindset at any stage of life. Timestamp Overview: [00:00] - Welcome & Dr. Christle’s Background [00:40] - Switching Paths: From Chemistry to Medicine [02:28] - Personal Weight Loss Journey & Creating Lasting Habits [05:14] - Appetite As a Drive & The Game-Changing Nature of GLP-1 [08:22] - GLP-1: What It Is, How It Works [10:33] - Nutrition Myths: Can We Naturally Boost GLP-1? [11:26] - Appetite & Genetics: The Role of Fat Cells [13:19] - Slow, Sustainable Change: Mindset & Coaching at RP [14:42] - Custom Coaching for Real-Life Schedules & Demands [15:41] - Diet Fatigue, Rest, and Mental Well-Being [17:17] - Community’s Role in Achieving & Sustaining Change [18:07] - Family Support, Lifestyle Shifts, and Navigating Relationships [19:27] - Embracing Growth, Confidence, and Purpose in Midlife [22:03] - Reinventing Yourself: Changing Careers After 40 [23:21] - Social Media: From Sidelines to Participation [24:16] - Behind the Scenes: Writing Bodybuilding Anatomy [27:05] - Training Focus: Powerlifting, Mind-Muscle Connection, Jiu-Jitsu [29:24] - What’s Next: Competition Goals [30:03] - Coaching Tools: Ensuring Proper Technique [31:38] - Burnout: Boundaries, Rest, Communication, and Recovery [34:41] - Tracking Routines & Self-Care for Longevity [35:17] - Closing Thoughts & Where to Follow Dr. Christle Connect with Dr. Christle Guevarra: Instagram: @dr.christle Connect, Share & Subscribe: Don’t miss future episodes—subscribe and follow us on Instagram @nutritioncoachingandlife, and check out nutritioncoachingandlife.com for more resources and behind-the-scenes updates. Share your favorite lesson from this episode and tag us for a chance to be featured!

This episode is a fan favorite! Due to popular demand, we’re bringing back this highly regarded conversation with cognition dietitian Barbie Boules. In this insightful and practical interview, Lisa Franz and Barbie Boules dive deep into why midlife women face unique cognitive and metabolic changes, and exactly what you can do to protect your brain, boost your longevity, and feel your best through every stage of life. If you missed it the first time or need a motivating refresher, tune in for proven strategies to reduce dementia risk, reframe mindset, and truly take control of your health. This conversation is packed with actionable tips—from the 14 modifiable risk factors to the power of movement, community, and the MIND diet—making it a must-listen at any age. Timestamp Overview: 00:00 - Welcome & Introduction of Barbie Boule s00:49 - Barbie Boules’ Personal Story & Professional Mission 02:21 - The Origins of Barbie’s Focus on Women’s Cognitive Health 03:37 - Why Women Experience Brain Changes & The Estrogen Hypothesis0 6:01 - Agency Over Cognitive Decline & The Lancet’s 14 Modifiable Risk Factors0 9:17 - The List: 14 Modifiable Risks for Dementia & What You Can Control 13:09 - Cognitive Reserve: How to Build It (Spanish, Puzzles, and More) 15:01 - Social Isolation, Depression & Why Community Matters for Brain Health 18:46 - Exercise, Menopause & What Type Really Helps19:10 - Strength Training, Cardio & the Benefits for Brain, Body, and Longevity 22:34 - Where to Start: Making Fitness Realistic & Sustainable 24:02 - Why Focus on a Year, Not 6 Weeks: Lessons from 25 Years of Coaching 27:04 - Becoming the Person You Want To Be: Habits, Mindset & Self-Compassion 29:08 - Why Grace, Time, and Support Matter Most 29:38 - The Power of Community: Barbie Boules’ BrainSpace Program 33:02 - Nutrition Pillars for Great Brain Health (Simple & Effective!) 35:25 - The MIND Diet: What to Eat More Of, and Why Plants Matter 37:09 - Getting Enough Protein, Avoiding “No Carb” Pitfalls, and What Really Works 39:39 - Final Takeaways & Where to Find Barbie Boules Connect with Barbie Boules: Instagram: @the_cognition_dietitian https://www.instagram.com/the_cognition_dietitian/ Website: nhttps://www.barbieboules.com/ Youtube: ⁨@the_cognition_dietitian⁩ Connect, Share & Subscribe: Love this conversation? Subscribe and follow for more expert advice and life-changing wellness strategies. Tag us on Instagram @nutritioncoachingandlife or connect via nutritioncoachingandlife.com with your favorite takeaways. Don’t forget to share this episode with a friend—because the best lessons are even better the second time around!

Welcome to another empowering episode of the Nutrition and Life podcast! Today, we’re bringing you a popular rerun by listener demand—host Lisa Franz’s insightful conversation with Hayley Babcock, the dynamic trainer inspiring women over 40 to embrace strength and wellness. Whether you missed it the first time or need a fresh dose of motivation, this episode is packed with enduring value and practical strategies for women at any stage of their health journey. Hayley’s journey—from competitive triathlons and Pilates to discovering the transformative power of resistance training at age 41—demystifies strength, nutrition, and sustainable habits for women navigating perimenopause and beyond. You’ll hear lessons learned through her collaborations with leaders like Dr. Stacy Sims and Tony Buttigieg, plus honest, encouraging advice for ditching diet confusion and building “you 2.0.” Timestamp Overview: [00:00] - Introduction & Meet Hayley Babcock [00:36] - Hayley’s Fitness Origin: Triathlon, Pilates & Late Start in Strength [01:48] - How Injury Became Opportunity & Reframing Her Training [03:38] - Getting Certified, Making the Pandemic Pivot, and The Birth of "TRX Girl" [04:29] - Why Women Over 40 Experience Dramatic Changes with Strength Training [05:29] - Collaborating with Dr. Stacy Sims & Launching Meaningful Programs [06:38] - Body Transformation: The Reality Behind “Fit” vs. Strong & Shaped [07:53] - Protein Needs: How Much, Why It Matters, and How to Get Enough [ 09:02] - Should You Use Real Body Weight or Ideal Weight for Protein? [10:20] - Calories First, Not Just Macros: Ending the Cycle of Undereating [11:14] - How Hayley Structures Strength & Cardio Throughout the Year [12:04] - Programming Cardio: Zone 2, HIIT, SIT, and Making it Work for You [14:00] - HIIT Misconceptions: Orangetheory, Rest Periods, and True Intensity [15:15] - The SIT Difference: What Sprint Intervals Actually Look Like [16:44] - Finding the Right Intensity: Avoiding “The Middle” Trap [17:35] - Rest, Recovery, and Results: The Over-40 Balancing Act [19:00] - Maintaining 16–17% Body Fat: Hayley’s Sustainable Strategies [21:13] - Mindset, Barriers, & The Learn to Lift Course [22:23] - Why Building Lean Mass Is the Foundation for Results [24:29] - Menopause, Belly Fat, and Other Top Concerns [25:55] - No Magic Pills: The Longevity Game & Why Slow, Steady Wins [28:29] - “You 2.0”: Changing Your Identity (and Your Outcome!) [29:19] - Gym vs. Home Workouts, Weak Links, and Injury Prevention [33:11] - Rep Ranges Demystified: When to Lift Heavy, When to Build Muscle [35:09] - Smart Progression, Joint Safety, and Why Cardio Sweat Isn’t the Goal [37:14] - Supersets, Circuits, and Getting the Most Out of Your Gym Time [37:49] - Hayley’s Back Surgery, Deadlifting, and Lifting Heavy with Limitations Connect with Hayley Babcock: Instagram: @hayleyhappensfitness Website: https://hayleyhappensfitness.com/ Connect, Share & Subscribe: Don’t miss future conversations, expert guests, and real-life inspiration! Subscribe to the Nutrition and Life podcast, follow us on social for the latest updates, and share your favorite episode takeaway with us on Instagram @nutritioncoachingandlife or via our website at https://nutritioncoachingandlife.com/

Today, Lily Patrascu is joined by our own nutrition coach and transformation expert Lisa Franz, whose proven approach has helped hundreds of women naturally sculpt their dream hourglass figures, no matter their age. Packed with science-backed advice, real-life stories, and practical steps, this episode is your blueprint for building confidence, curves, and vibrant health. Lisa shares the essentials of resistance training, how to lose stubborn belly fat without restrictive diets, managing hormones and menopause shifts, busting metabolism myths, and exactly what you need to do to lift, shape, and love your body at any stage of life. Plus, get expert advice on bone health, bust firmness, beating bloat, and using smart tech for lasting results! Timestamp Overview: 00:00 - Introduction & Why the Hourglass Figure Feels Impossible 00:47 - Can Women Over 40 Really Transform Their Shape? 01:16 - Lisa’s Blueprint: Where to Begin at Any Starting Point 02:07 - Why Resistance Training (Not Just Cardio) is Essential 03:06 - Calories, Moderation, and Defying Diet Fads 04:42 - Hormones, Menopause, and Why Midlife Weight Loss Feels Harder 06:03 - Is Your Metabolism Actually Slowing Down? 07:16 - Slimming the Waist: Without Extreme Dieting 09:01 - Sleep, Stress & Digestion: The Surprising Flat Tummy Fixes 12:51 - Food Sensitivities, Bloating, and Gut Health 14:12 - Morning & Evening Nutrition for Better Digestion 17:21 - Normal Cycles of Bloating: What’s Actually “Normal” 17:45 - Do Corsets & Waist Trainers Really Work? 20:09 - Why Your Shoulders & Glutes Create the Hourglass Look 21:24 - Pancake to Bubble: The Safe Glute-Building Plan 23:04 - Best Exercises for Round, Lifted Glutes 24:13 - Nutrition for Muscle Growth (and the Surprising Role of Protein) 25:41 - Standing and Steps: Daily Movement Tips for a Perkier Behind 25:50 - Weight Loss & Your Bust: What Can (and Can’t) Be Changed 27:42 - Supported, Firmer Breasts: Protein, Collagen, and Exercise 30:39 - Bone Health for Life: Eating & Moving to Prevent Osteoporosis 33:36 - How to Train Safely & Gradually at Any Age 35:00 - Must-Have Fitness Tech for Motivation & Progress 38:14 - Understanding Metabolic Age & Body Composition Scans 40:19 - Recovery: Bouncing Back from Injury and Overtraining Connect with Lisa Franz: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/ Connect with Lily Patrascu: Instagram: @ lily.global https://www.instagram.com/lily.global/ Website: https://lily.global/ Youtube: @ lily.global Connect, Share & Subscribe: Loving the inspiration and practical tips? Subscribe to Lily’s podcast for more expert guests, uplifting real-life stories, and tools for lasting transformation. Follow Lily @lily.patrascu and Lisa @nutritioncoachingandlife, and tag your favorite episode takeaway.

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Tina Marie Fuller, double-certified fibroid and plant-based nutrition coach, and the inspiring voice behind the transformative journey from personal diagnosis to helping hundreds of women naturally heal fibroids, reclaim hormonal health, and avoid unnecessary surgery. Tina Marie Fuller unpacks her own honest path with fibroids, busts myths about treatment options, and shares exactly which nutrition, lifestyle, and mindset tools have helped her and her clients finally see real, evidence-backed results. If you or someone you know struggles with painful periods, heavy bleeding, or hormonal discomfort, this episode is packed with supportive advice, actionable strategies, and hope to start your own natural healing path! Timestamp Overview: 00:00 – Welcome & Introduction 00:31 – Tina Marie Fuller: Her Story, Credentials & How Fibroids Led to Her Calling 01:48 – Sharing Her Fibroid Journey on Social Media & Launching Group Coaching 02:35 – 90-Day Womb Healing Challenge—Community & Real Results 03:18 – What Are Fibroids? Holistic & Medical Explanations 04:02 – Diagnosing Fibroids: Symptoms, Exams & Scans 04:54 – Common Symptoms: Heavy Bleeding, Pain, Backaches & More 05:46 – Tina Marie Fuller's Own Symptom Experience & Early Diagnosis 06:42 – Should All Fibroids Be Treated? The Bigger Picture 07:22 – Client Case Study: When “Benign” Isn’t So Benign 08:03 – Natural Elimination—The Reality of Passing Fibroids Vaginally 09:02 – Complications: Fibroids, Fertility & Seeking The Right Medical Advice 10:06 – The Importance of Second Opinions & Modern Approaches 12:27 – Tina Marie Fuller's Exact Lifestyle Changes for Natural Healing 13:36 – What Does “Fibroid-Friendly” Really Mean? 14:01 – The Role of Emotional Healing, Trauma & Mental Wellness 15:09 – Micronutrient Deficiencies: D, Magnesium, Iron & Potassium 16:20 – What Fibroid-Healthy Eating Looks Like 17:20 – Hidden Pitfalls: Processed Health Foods, Mock Meats & Organic Choices 18:45 – Portion Control, Protein, and the Value of Amino Acids 20:02 – Supporting The Body: Meal Timing & Real-Life Examples 22:00 – Mistakes in Meal Patterns, Caloric Intake, and Snacking 23:12 – Plant-Based Healing: Best Fruits, Vegetables & Juicing Tips 26:10 – Why You Need More (Not Less): Nutrient Density, Not Just Salads 28:00 – “Seeded” Wisdom: Why Fruit Seeds Matter 30:40 – Inside the “Womb Strong” Book: Recipes, Herbs, Teas & Resources 34:41 – Hydration: It’s Non-Negotiable 35:13 – Movement & Getting Unstuck: 15-Minute Walking Habit 37:13 – Advanced Tips: Rest, Mindset, Journaling & True Healing 38:32 – Where To Find Tina Marie Fuller, Her Book, and Free Resources Connect with Tina Marie Fuller: Instagram: @tinamariefuller_ Website: https://tinamariefuller.com/ Connect, Share & Subscribe: Craving more expert insights, actionable tips, and authentic wellness conversations? Subscribe to the Nutrition and Life podcast and follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for upcoming guests, free downloads, and Lisa’s latest updates! Share your favorite moment from this episode and tag us to join the conversation!

Welcome to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Nicole Hagen, an experienced online nutrition coach and mom of two whose no-nonsense approach to sustainable nutrition, body confidence, and ditching diet culture is helping women everywhere redefine what it means to be healthy, happy, and strong. Nicole opens up about her personal journey from restrictive eating and injured “cardio bunny” to recovering her relationship with food, embracing her strength, and raising a healthy family, while juggling the reality of mom life and work. You’ll get Nicole’s top strategies for building lasting nutrition habits, maintaining consistency amidst chaos, breaking the “all or nothing” mindset, and raising adventurous (but realistic!) little eaters. Tune in for practical wisdom, relatable stories, and actionable tips for women at every life stage, plus Nicole’s honest reflections on self-compassion, letting go of perfection, and finding support. Timestamp Overview: [00:00] - Introduction & Nicole Hagen’s Journey [00:33] - How Nicole’s Past Shaped Her Coaching Philosophy [02:45] - From Control to Nourishment: Overcoming Diet Culture [06:31] - Injury, Recovery & Discovering Strength Training [09:03] - Shifting Focus from Calories Burned to Body Capability [11:24] - Why Hyper-Independent Women Struggle with Weight Loss [13:02] - Asking for Help, Letting Go of Perfection & Consistency [16:14] - Navigating Control, Hormones, and Letting Life Happen [18:47] - Focusing on What You Can Control in Fat Loss [22:00] - Juggling Mom Life: Good Enough, Not Perfect [24:06] - Resourcefulness & Flexible Consistency [27:49] - Feeding Kids: Exposing Little Ones to a Variety of Foods [31:28] - Food as Reward—Raising Emotionally Healthy Eaters [36:08] - Handling Screen Time, Mindful Eating & Setting Examples [40:33] - Modeling Habits, Final Thoughts & Where to Connect with Nicole Connect with Nicole Hagen: Instagram: @nutritionwithnicole Coaching & Resources: https://nutritioncoachingwithnicole.com/ Connect, Share & Subscribe: Find more inspiring conversations and expert tips on sustainable nutrition by subscribing to the podcast and joining us on social media! Share your biggest “aha” moment from this episode and tag us @nutritioncoachingandlife. For Lisa’s latest events, offerings, and more, visit https://nutritioncoachingandlife.com/

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Josie Gibson, Director of Communications at Bridge Publications, to unravel the world of Dianetics and the hidden forces holding us back from our healthiest, happiest selves. Josie shares her deeply personal journey from struggling with stress and self-confidence to finding clarity and purpose through Dianetics: The Modern Science of Mental Health. She breaks down the fascinating concepts of the analytical mind vs. the reactive mind, reveals how our past traumas shape present-day habits, and explains how practical techniques can help you break through limiting beliefs—whether you’re working on weight loss, mental health, or letting go of old patterns. Stay tuned for inspiring real-life stories, easy-to-implement tips, and a refreshing perspective on the mind’s true power to heal and transform. Timestamp Overview: [00:00] - Introduction & Josie’s Background [00:22] - What is Bridge Publications & Josie’s Mission [01:14] - Discovering a Passion for Helping People with Dianetics [02:07] - Personal Experiences with Stress & Self-Confidence [02:47] - Finding Dianetics: Turning Point & Lasting Change [04:04] - What Is Dianetics? Core Definitions & Principles [05:06] - The Analytical Mind vs. The Reactive Mind [08:51] - Real-Life Example: Trauma and the Subconscious [10:56] - Overcoming Limiting Beliefs and Self-Sabotage [13:36] - Why Bad Habits and Fears Persist [14:15] - Childhood Experiences & Lasting Associations [20:00] - How the Mind Forms Connections: Personal Anecdotes [21:37] - Unlocking the Mind’s Full Potential [22:34] - Step-by-Step: How the Dianetics Technique Works [24:33] - Relief from Past Trauma: Powerful Testimonies [27:12] - The State of “Clear”: What It Means [28:16] - How to Get Started: Resources & Practical Tips [29:44] - Grounding Exercises for Stress and Overwhelm [31:19] - Awareness, Present Moment, and Breaking Old Patterns [34:28] - Digging Deeper: When Habits Don’t Have an Obvious Cause [38:31] - Building Better Coping Strategies & Reward Systems [39:16] - Where to Learn More & Connect with Josie Ready to explore more? Get the book: “Dianetics: The Modern Science of Mental Health” at dianetics.org or wherever books are sold. Interested in hands-on help? Find your local Dianetics two-day seminar at dianetics.org . Connect on social media: Instagram: @bridgepubinc Publisher: @BridgePubInc Connect, Share & Subscribe: Enjoyed today’s episode? Share your favorite takeaway, subscribe for more expert conversations, and follow us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/ for upcoming guests and all things wellness!

Welcome to another enlightening episode of the Nutrition and Life podcast! Today, Lisa sits down with women’s health and hormone coach Jenn Pike, whose decades of expertise in fitness, nutrition, and integrative health have empowered women all over the world to take practical, sustainable steps toward wellness. Jenn shares her journey from fitness enthusiast to renowned women’s health educator, highlighting the importance of intentional strength training, community support, and unlearning diet culture myths. This episode uncovers actionable tips for muscle building, why less is often more, the real value of tracking nutrition, and how digestion, gut health, and the liver tie into hormonal balance and long-term weight management. Turn up the volume for fresh insights, grounded strategies, and supportive advice for anyone ready to step away from chronic dieting and discover what thriving in your own body really means! Timestamp Overview: [00:00] - Introduction & Jenn’s Health Journey [01:22] - Early Passions and the Decision to Work in Health [03:06] - Resistance Training, Muscle Building & “Less but Better” [06:28] - Why Overdoing It Holds Women Back [07:36] - How Eating More (Not Less) Improves Body Composition [10:13] - The Importance and Power of Tracking Nutrition Data [ 12:09] - Maintenance Calories, Metabolic Reality, and Breaking Free from Undereating [14:07] - Motivation Struggles & Owning a New Lifestyle [16:17] - Fullness, Satiety, and Retraining the Nervous System [18:14] - Meal Frequency, Protein Intake & Moving Beyond Fasting [19:10] - Breaking Bathroom Taboos: Gut Health & Hormones [20:30] - Digestion 101: What You Digest (and Excrete) Matters [ 22:55] - Practical Gut Health Tips: Chewing, Mindful Eating & More [26:13] - The Liver’s Role in Detoxification and Hormonal Balance [29:00] - Blood Sugar, Insulin Resistance, and Modern Health Challenges [31:25] - Continuous Glucose Monitors, When to Use and Why Context is Key [33:09] - Nervous System, Sleep Trackers, and Personalized Approaches [37:12] - Pre-Workout Nutrition, Fasting, and Finding Your Unique Routine [38:56] - Jenn’s Functionally Integrative Coaching Mentorship: What’s Inside [41:23] - Where to Learn More & Connect with Jenn Connect with Jenn Pike: Instagram: @jennpike Website: www.jennpike.com Connect, Share & Subscribe: For more practical nutrition wisdom and inspiring women’s health conversations, subscribe to the podcast and follow us for updates and Lisa’s latest expert guests. Share your favorite moments, tag us on Instagram @nutritioncoachingandlife , or visit our website at nutritioncoachingandlife.com to continue your wellness journey!

Welcome to a deeply insightful episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Jasmine McCrary, holistic health coach and wellness educator, for a candid conversation about her powerful journey from struggling with persistent acne and weight challenges to discovering gut health and inner transformation. Jasmine shares practical strategies for healing from the inside out, balancing hormones, finding food freedom, and the rituals, foods, and mindset shifts that have allowed her, and now her clients, to thrive. If you’ve ever wondered how to truly nourish your gut, conquer sugar cravings, optimize hormones, or establish sustainable routines that support your wellbeing, you’ll find actionable advice, relatable stories, and genuine encouragement in this empowering episode. Timestamp Overview: [00:00] - Introduction & Jasmine’s Journey to Holistic Coaching [00:26] - From Personal Health Struggles to Transformation [00:47] - Discovering the Root Cause: Gut Health & Functional Medicine [01:26] - The Power of Slowing Down and Trial & Error [02:11] - The Turning Point: Research, Self-Care & Motivation [02:47] - How Jasmine Starts with New Clients: Assessing Environment, Stress, and Habits [03:50] - Why Gut Health? Jasmine’s H. Pylori Discovery [04:32] - Healing Protocols and Nourishing Foods for the Gut [05:25] - Beating Sugar Cravings with Balanced Meals [ 06:10] - Food Pairing, Blood Sugar & Morning Routines [07:06] - Nervous System Nutrition: Magnesium, Bone Broth & Soothing Foods [08:04] - Anti-Inflammatory Foods & Herbs [08:43] - Top Gut Health Supplements: Magnesium, Zinc, Turmeric & Liver Support [09:40] - Personalized Nutrition: Blood Type, Food Order, and Gut Healing [11:30] - Intermittent Fasting, Eating Windows & Consistent Routines [13:54] - Protein Timing, Balanced Meals & Working with Individual Needs [14:47] - Cycle Syncing Food and Workouts for Hormone Health [15:48] - Perimenopause, Postpartum & Stress-Reducing Habits [16:54] - Mindset Practices: Self-Care, Journaling, and Accountability [17:44] - Morning & Bedtime Routines for Circadian Health [18:54] - Magnesium Types, Fiber, and Bowel Regularity [20:03] - Preventing/Combating Constipation: Movement, Hydration & Triggers [21:02] - Foods to Prevent Constipation & Individual Responses [23:52] - Gradually Increasing Fiber, Hydration, and Listening to Your Body [25:24] - Dates, Blood Sugar, and Hormone Support—The Right Way [26:27] - Where to Find Jasmine and Join Her Community Connect with Jasmine McCrary: Instagram: @holisticwithjas TikTok: @holisticwithjas Join Jasmine’s journey and stay tuned for her upcoming group community and gut-healing supplement line! Connect, Share & Subscribe: Want more empowering nutrition advice and inspiring holistic health stories? Subscribe to the podcast and follow us on social for the latest episodes, expert guests, and Lisa’s wellness wisdom. Share your favorite takeaway and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com