Nutrition & Life

Lisa Franz
  • 5.0 (30)
  • NUTRITION
  • UPDATED WEEKLY

A beautiful, healthy body and mind comes down to more than just 'eating well'. With this podcast we want to give you the right nutritional tools, but also tips for how to apply them to real life so that your results become sustainable and well rounded. RSSVERIFY

  1. #286 Conditioning Across All Energy Systems with 'The Air Bike Guy' John Moljo

    2D AGO

    #286 Conditioning Across All Energy Systems with 'The Air Bike Guy' John Moljo

    Welcome to another energizing episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by John Moljo, renowned as the “air bike guy” and founder of Team Moljo Strength and Conditioning. Get ready for an insightful, transparent conversation about evolving your fitness journey, building mental toughness, and creating a community where every member feels seen, challenged, and supported. John Moljo shares his personal story of overcoming knee injuries and why the air bike became both a rehab tool and a source of mental strength. He unpacks the real difference between air bikes and traditional spin bikes, reveals how to set up and use the air bike efficiently, and dives into programming methods that suit everyone—from total beginners to seasoned athletes. You’ll hear candid advice on avoiding common mistakes (like the infamous “Tabata punishment”), building aerobic and anaerobic conditioning, and the importance of enjoying the process, not just chasing goals. Tune in for practical strategies, relatable stories, and actionable tips for anyone looking to level up their fitness, grit, and wellbeing! Timestamp Overview: 00:00 - Introduction & How Lisa Franz and John Molj0 Met 00:33 - Evolving Fitness: The Importance of Showing Up 01:26 - Why the Air Bike? Rehab, Mental Toughness & Finding a Niche 04:23 - The Air Bike: Value, Versatility & Return on Investment 05:40 - Air Bike vs Regular Bike: Key Differences Explained 07:12 - Programming for All: Rehab to “Can’t Breathe” Conditioning 08:55 - Setting Up Your Air Bike for Efficiency & Safety 10:06 - Push vs Pull: Power, Technique, and Endurance vs Sprints 12:15 - Avoiding Common Air Bike Mistakes & the Myth of Tabata 14:19 - Conditioning Modalities: Aerobic, Anaerobic, ATP—Sample Programs 17:50 - Zone Training & How to Gauge Your True Max Effort 20:04 - Using the Air Bike Across All Energy Systems 21:28 - Community-Driven Coaching: Fostering Engagement & Support 24:01 - Challenges: 30 Strong, Tour de Moljo & Creating “Aha” Moments 26:46 - Nurturing Mindset: When Motivation Is Low 29:29 - Leadership, Learning & Growing as a Gym Owner 32:18 - Mental Resilience: The Power of Commitment to Process 35:50 - Training Manuals, Online Coaching & How to Connect 37:00 - Closing Advice: Challenge Yourself & Build Lasting Memories How to Connect with John Moljo: Instagram: @teammoljoWebsite: https://teammoljo.comConnect, Share & Subscribe: Love the show? Subscribe to Lisa on YouTube and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite moments and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com for more resources! Did this episode inspire you to ride the air bike, build mental toughness, or think differently about fitness and community? Drop a comment below, share your progress, and challenge yourself to create that next “aha” moment!

    39 min
  2. #285 Anti-Aging: How Exosome Therapy Is Changing Regenerative Medicine w/Caleb Granger

    6D AGO

    #285 Anti-Aging: How Exosome Therapy Is Changing Regenerative Medicine w/Caleb Granger

    Welcome back to another transformative episode of the Nutrition and Life Podcast! This week, Lisa Franz welcomes groundbreaking guest Caleb Granger, founder of Apex Regenerative. Dive with us into the evolving world of regenerative medicine, where exosome therapy is changing the game for anti-aging, chronic conditions, and overall vitality. Whether you’re passionate about wellness, curious about reversing degeneration, or seeking new strategies for your health journey, this episode is a can’t-miss! Timestamps Breakdown: 00:00 – Welcome & guest introduction00:26 – Regenerative medicine is happening now (not the future!)01:38 – Caleb Granger’s journey from spine surgery to regenerative medicine and Apex origins03:21 – Apex Regenerative: Focus on exosomes, growth, and market impact04:15 – Why traditional modern medicine doesn’t heal chronic illness at the source07:01 – Surgery vs. true regeneration: limitations of pharmacological and surgical interventions08:26 – Exosomes healing diabetes (and other cases) at the root: real clinical outcomes10:14 – How does exosome therapy work? The science (for everyone!)11:14 – Stem cell history, why transplantation fails, and why exosomes matter13:15 – Exosomes vs. live stem cells: safety, acceptance, powerful healing16:08 – Delivery methods: IV, sublingual spray, intranasal, localized injections, and more17:40 – Skin and hair renewal: beauty applications and what’s possible17:50 – Does the body “reject” exosomes? (Safety Q&A)19:09 – How do exosomes “know” where to heal? Targeting the body’s true deficits21:39 – Systemic protocols, why one treatment affects your whole body25:01 – Wellness, longevity, and starting protocols before disease sets in25:52 – Measuring true anti-aging: biomarkers, inflammation, and results28:14 – Caleb Granger’s real-life before/after experience: skin and lab markers31:21 – The science and power of NAD+ and cellular energy35:32 – What happens after protocol? How long do effects last, and do you lose progress?36:55 – Caleb Granger’s 95-year-old father: case study in kidney regeneration40:00 – Who benefits? Cost, entry protocols, and how to start if you’re not in Austin44:23 – Inflammation and whole-body “fire alarms”: why exosome reduction changes everything46:48 – Individualized medicine and financial accessibility: personalized plans for all47:06 – Closing gratitude & how to connect with Apex RegenerativeConnect & Follow Apex Regenerative:Instagram: @apexregenerativeTikTok: @apexregenerativeWebsite: theapexmedical.comConnect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

    49 min
  3. #284 Physique Development: Mia Ferguson’s Journey from Eating Disorder to Empowered Coaching

    FEB 10

    #284 Physique Development: Mia Ferguson’s Journey from Eating Disorder to Empowered Coaching

    Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Mia Ferguson, coach and competitor at Physique Development, for a heartfelt and honest discussion about navigating fitness, competition, body image, and the realities of living a fit lifestyle. From her early athletic background and struggle through an eating disorder to becoming a coach with a passion for empowering women, Mia Ferguson shares her journey with frankness and empathy. Whether you’re curious about the pros and cons of competing, managing growth and dieting phases, or simply looking to improve your relationship with food and yourself, this episode delivers practical advice, mindset shifts, and actionable strategies. So, grab your headphones and prepare for wisdom, laughter, and a deeper dive into what it truly takes to build a healthy, sustainable fit life. Timestamp Overview: 00:00 - Welcoming Mia Ferguson & Episode Intro00:29 - Fitness Should Enhance Life00:50 - Mia’s Journey: From Athlete to Coach04:07 - Pros & Cons of Competing09:54 - Accepting Weight Gain After Competition15:45 - Tracking Macros & Consistency Tips19:36 - Digestion Strategies for Gaining & Cutting Phases24:00 - Mindset: Your Why and Sustainable Motivation32:32 - Handling Vacation, Lifestyle Leanness, & Awareness34:04 - Mia’s Upcoming Goals and Competing Plans36:14 - Training Splits & Periodization37:55 - Wrapping Up & Social LinksFollow Mia Ferguson: Instagram: @miamfergusonPhysique Development Team: @physiquedevelopmentWebsite: https://physiquedevelopment.com/team-mia-ferguson/Episode Availability: Catch this episode with Mia Ferguson and Lisa Franz on YouTube, Apple Podcasts, Spotify, Google Podcasts, or directly via our website. Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/ Join us next time for more illuminating conversations about fitness, mindset, and lifestyle optimization.

    39 min
  4. #283 Pelvic Floor Care, Yoga Practice, and Nutrition Insights from Dr. Rebecca Alexander Carey

    FEB 8

    #283 Pelvic Floor Care, Yoga Practice, and Nutrition Insights from Dr. Rebecca Alexander Carey

    Welcome back to a revitalizing episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Dr. Rebecca Alexander Carey, a pelvic floor physical therapist and seasoned yoga instructor whose journey from personal healing to clinical expertise will empower and enlighten you. Hosted by the ever-thoughtful Lisa Franz, this conversation explores the resilience of the human body, the healing potential of movement, practical breathwork techniques, and the powerful intersection of gut health, pelvic floor function, and nutrition. Get ready for a deep dive into making yoga accessible and transformative, demystifying breathwork, connecting the dots between pelvic and gut health, and discovering clear, actionable strategies for optimizing both body and mind. Whether you’re a yoga teacher, a fitness enthusiast, or someone seeking better self-awareness in health, there’s something here for you! So, grab your mat, take a deep breath, and settle in for this empowering episode filled with expert advice, relatable stories, and down-to-earth guidance to support your wellness journey. Timestamp Overview: [00:00] - Introduction, Meet Dr. Rebecca Alexander Carey[01:49] - Dr. Rebecca’s Story: From Patient to Practitioner[04:28] - “Mind vs. Body” in Yoga & Finding Resilience[07:14] - Meeting Clients Where They Are: Yoga as Therapy[10:10] - Finding Your Discomfort Zone: Yin, Vinyasa, and Growth[11:04] - The Science and Art of Breathwork (Diaphragmatic Breathing)[18:27] - How Breath and Pelvic Floor Connect[21:06] - Matching Breathwork to Your Energy & Mood[24:53] - Making Yoga Accessible for Pelvic Awareness[27:03] - Diet, Gut Health, and the Pelvic Floor[32:16] - The Impact of Antibiotics & The “Three Fs” for Gut Health[35:11] - Eating Enough to Support Pelvic and Gut Health[40:27] - Longevity, Bone Health, and the Role of Nutrition[41:13] - Final Thoughts, Resources, and Where to Find Dr. RebeccaFollow Dr. Rebecca Alexander Carey Dr. Rebecca Alexander Carey Instagram: https://www.instagram.com/dr.rebecca.dpt.ryt/#Website https://terraphysicaltherapy.com/Episode Availability: Listen to this insightful episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and on our website. Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

    42 min
  5. #282 Mastering the Athlete Mindset for Everyday Success with Zach Dancel

    FEB 3

    #282 Mastering the Athlete Mindset for Everyday Success with Zach Dancel

    Welcome back to another empowering episode of the Lisa podcast! Today, we’re diving into the world of proactive and preventative care with our inspiring guest, Zach Dancel, Chief Operating Officer at Nava Health. Join host Lisa Franz as she explores how adopting an “athlete for life” mindset, discipline, and foundational habits can transform not only your health, but every aspect of your personal and professional life. In this episode, Zach Dancel shares his family’s journey that led to the founding of Nava Health, highlights critical lifestyle pillars for longevity, and delivers practical, actionable advice to help listeners break free from reactive mindsets and become consistent, optimal versions of themselves. Whether you're just starting your health journey or looking to level up, today’s conversation is packed with expert tips, encouraging insights, and the tools to take control of your well-being. So grab a notebook, settle in, and get ready to discover how simple strategies—and a shift in mindset—can help you live longer, healthier, and more fulfilled lives! Timestamp Overview: [00:00] – Introduction & Welcome[00:31] – Mindset: “Athlete for Life”[02:41] – Zach Dancel’s Background & Nava Health Story[05:46] – The Limits of Traditional Medicine & Power of Functional Medicine[10:03] – Personalized Diagnostics: “Test, Don’t Guess”[14:39] – The Foundations: Sleep, Food, Movement, Stress Management[19:09] – Easy, Accessible Habits for Proactive Health[22:12] – Lab Work: Why “Normal” Isn’t “Optimal”[24:55] – Being Consistent vs. Chasing Quick Fixes[28:17] – Building Discipline, Structure, & Accountability[32:55] – Discipline: Choosing Your “Hard”[37:16] – Habits for Busy Lives & Continuous Improvement[43:36] – Mindset, Legacy, & Daily Practice[44:51] – Connect with Zach Dance and Nava Health[44:24] – Episode Wrap-upConnect with Nava Health & Zach Dancel: Nava Health: https://navacenter.com/Zach Dancel on Instagram: https://www.instagram.com/zachdancel/Episode Availability: Catch this inspiring discussion on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or on our official website. Connect with Us: For more episodes, health resources, and updates, visit our website and join us on social media. Podcast Website: (add appropriate link)Instagram: (add podcast Instagram link)Facebook: (add Facebook link)LinkedIn: (add LinkedIn link)Did you enjoy this episode? Subscribe, rate, and review to help us bring you more life-changing conversations. Share this show with friends and family, and join us next time for more knowledge and inspiration to help you thrive! Remember: Longevity doesn’t need to be complicated—sometimes, the simplest shifts are the most powerful!

    46 min
  6. #281 Restoring Strength and Self: Expert Pregnancy and Postpartum Insights with Colby King

    JAN 30

    #281 Restoring Strength and Self: Expert Pregnancy and Postpartum Insights with Colby King

    Welcome to another exciting episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with the dynamic Colby King, registered dietitian, strength coach, and the powerhouse behind the “Build to Thrive” method for moms. This episode is packed with wisdom, practical tips, and heartfelt stories on everything pregnancy and postpartum, from nutrition myths to pelvic floor health and the ever-evolving journey of motherhood. Whether you’re pregnant, postpartum, or navigating life changes as a woman, you’ll find evidence-based advice, empowering discussion, and actionable strategies for thriving at every phase. Get ready for candid conversation, real talk about body image, fitness, and nutrition, and reminders that you’re never alone on your journey. So, get comfortable, grab a notebook, and let’s dive in! Timestamp Overview [00:00] – Introduction and WelcomingColby King[00:51] – Why Open Conversation About Women’s Health Matters[01:26] –Colby King’s Athletic Background & Career Shift[04:47] – The Leap from Clinical Work to Private Practice[05:25] – Pregnancy Fitness: Training & Nutrition Basics[05:59] – The Reality (and Myths) of Pelvic Floor Health[08:01] – Practical Breathing & Recovery Tips for Pregnancy[09:10] – Over-Activation vs. Weakness: Understanding Leakage[10:44] – Safe vs. Risky Movements During Pregnancy[12:07] – Core Training vs. Aesthetic Abs (and What Really Matters)[13:38] – Nutrition Priorities for Pregnancy: Variety, Protein, Fats, Carbs[17:01] – Lifestyle Factors: Managing Energy and Stress[17:23] – Postpartum Training: Adapting for C-Section/Vaginal Births[20:24] – Why the 6-Week Return-to-Exercise Rule Doesn’t Work[21:13] – Posterior Chain Training (What It Is and Why You Need It)[22:02] – Nutrition for Postpartum Recovery & Breastfeeding[24:45] – Honoring Hunger Cues (and Rejecting Diet Culture)[25:21] – The ‘Build to Thrive’ Method Explained[28:46] – Postpartum Identity, Grief & Transformation[33:57] – Surrender, Habits & the Balance of Control[35:48] – Embracing Change, Mixed Identities & Moving Forward[40:44] – The Trap of Comparison—and How to Stay Real[42:04] – Where to Find Colby King and Learn MoreFollow Colby King: Instagram: @colbyking_rdLearn more about “Build to Thrive”: ColbyKingCoaching.comFacebook: Colby King CoachingListen & Subscribe: Stream this episode—plus all future ones—on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast app. Don’t forget to subscribe, rate, and leave a review to help us continue delivering the content you love.

    43 min
  7. #280 Pelvic Floor Myths, Facts, and Everyday Solutions With Expert Gabby Majcher

    JAN 27

    #280 Pelvic Floor Myths, Facts, and Everyday Solutions With Expert Gabby Majcher

    Welcome back to another eye-opening episode of the Lisa podcast! Today’s show features the brilliant Gabby Majcher, a pelvic floor physical therapist dedicated to breaking the taboo around pelvic health and helping people of all genders deal with common—yet seldom discussed—issues. Alongside host Lisa Franz, Gabby dives into the nuances of pelvic floor dysfunction, explores actionable solutions for everything from urinary leakage to pain during intercourse, and emphasizes the importance of discussing these topics openly. Get ready for a conversation filled with practical insights, myth-busting moments, and compassionate encouragement to prioritize your pelvic health. Whether you’re a lifter, runner, parent, or simply interested in improving your core well-being, you’ll leave empowered to take steps toward a healthier future. Sit back, relax, and let’s normalize talking about pee, poop, and sexual function! Timestamp Overview: [00:00] – Introduction: Breaking the taboo around pelvic floor health[00:24] – Pelvic floor dysfunctions: More common than you think[01:11] – Gabby’s journey into pelvic floor therapy[04:10] – What is the pelvic floor? Anatomy and function[05:23] – Dysfunctions: Urinary, bowel, and sexual health explained[09:02] – Overactive vs. underactive pelvic floor—signs and exercises[10:52] – Kegels: When are they really needed?[12:22] – Pelvic floor and sex: Pain, pleasure, and solutions[16:27] – Foreplay, communication, and relaxation during intimacy[17:14] – Leakage during intercourse—could this happen?[18:05] – Virtual vs. in-person pelvic floor therapy: Where to start[19:39] – Lifting weights and peeing: What’s happening and what to do[22:07] – Running and postpartum pelvic health: Recovery tips[24:22] – Common myths about pelvic floor therapy[26:30] – Pelvic floor issues in men: What to look out for[29:16] – Pelvic health through aging and menopause: Prevention strategies[31:10] – The truth about “sucking in your tummy”[33:28] – Lifting belts and postpartum binders: Are they helpful?[35:57] – Wrapping up: Breaking the taboo and resources for pelvic healthFollow Gabby Majcher and Lisa Franz: Gabby Majcher on Instagram: @floorandcore.coEpisode Availability: Listen to this essential episode wherever you get your podcasts: Apple Podcasts, Spotify, Google Podcasts, or on our website. Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

    37 min
  8. #279 From Bloated to Balanced: Gut Microbiome Mastery with Dr. Rosemarie Rutecki

    JAN 23

    #279 From Bloated to Balanced: Gut Microbiome Mastery with Dr. Rosemarie Rutecki

    Welcome to a transformative episode of the Nutrition and Life podcast! Join Lisa Franz for a deep-dive conversation with Dr. Rosemarie Rutecki, a renowned expert in gut and hormone health. In this episode, Dr. Rutecki unpacks the crucial connections between gut health, hormones, nutrition, and overall well-being. From her personal journey of healing to actionable steps that you can implement today, this discussion is brimming with knowledge, hope, and energy for anyone striving for better health from the inside out. You'll hear practical strategies on nurturing your gut microbiome, conquering the afternoon energy crash, and handling those frustrating feelings of bloat. Tune in for hands-on tips, lifestyle shifts, and the mindset needed for sustainable transformation plus, learn about Dr. Rutecki’s signature 21-day reset. Sit back, get inspired, and discover how small changes can restart your body and health. Let’s jump in! Timestamp Overview: [00:00] – Introduction & Gut Health Fundamentals[00:23] – Dr. Rutecki’s Journey: From Personal Struggle to Functional Medicine[01:00] – Discovering Root Causes: Selective Mutism and the Power of the Microbiome[03:16] – Tired, Fatigued, and Misunderstood: Functional Medicine’s Role[05:33] – The Basics: Cornerstones of a Healthy Gut Microbiome[07:49] – Cravings & Gut Signals: What Your Microbiome Wants[08:19] – Fermented Foods, Fiber, and Flipping the Right “Switches”[10:28] – Probiotics vs. Prebiotics: Getting the Most from Your Food[11:56] – How (and How Much) to Eat: Building Gut-Healthy Meals[14:01] – Wheat, Gluten, & Inflammation: What to Watch[16:35] – Gut Overgrowths, Antibiotics, and Yeast Explained[17:38] – When “Clean” Isn’t Enough & Why Your Environment Matters[17:53] – The 21-Day Reset: Food as Medicine Blueprint[21:29] – Reintroducing Foods, Awareness, & Lifestyle: Finding What Works[22:04] – Beating the Afternoon Slump: Caffeine, Circadian Rhythm, and More[25:54] – Meals, Morning Light, and the Power of Protein[26:44] – Hormones, Stress, and Adrenal Health[30:02] – Self-Care as a Lifestyle: Consistency Over Quick Fixes[32:14] – Tips for Minimizing Bloat: What to Change Today[36:33] – Cooking Vegetables, Mindful Eating, and Gut Healing Basics[38:30] – Adapting as You Age: What Nutrients Matter Most[39:29] – Final Thoughts: Your Health, Your Choices[40:46] – Show Wrap-Up and Where to Find Dr. RuteckiConnect with Dr. Rosemarie Rutecki: Instagram: @drrosemarie_rutecki https://www.instagram.com/drrosemarie_rutecki/Website: https://www.drrosemarierutecki.com/ Episode Availability: Catch this powerful conversation on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or stream directly at Nutrition Coaching & Life.

    42 min
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5
out of 5
30 Ratings

About

A beautiful, healthy body and mind comes down to more than just 'eating well'. With this podcast we want to give you the right nutritional tools, but also tips for how to apply them to real life so that your results become sustainable and well rounded. RSSVERIFY

Information

  • Creator
    Lisa Franz
  • Years Active
    2022 - 2026
  • Episodes
    317
  • Rating
    Clean
  • Copyright
    © Lisa Franz
  • Show Website
    Nutrition & Life

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