Nutrition & Life

Lisa Franz
  • 5.0 (40)
  • Nutrition
  • 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. 3d ago

    #359 Balancing Hunger, Training, and Mindset in Wellness Bodybuilding with Noelle Shanahan

    Welcome to a special repeat episode of the Nutrition and Life podcast! In this replay, Lisa revisits an inspiring conversation with Noelle Shanahan, wellness competitor, experienced coach, and passionate advocate for merging scientific knowledge with real-world coaching insights. Noelle gets candid about her evolution from dancer and powerlifter to wellness athlete, including the body image battles and lessons learned along the way. You’ll hear how she approaches lower-body-focused training for the wellness category, the science (and reality!) behind managing hunger during dieting, and why strategic periodization of nutrition and training matters for both competitors and everyday athletes. This is an episode filled with valuable takeaways and practical strategies for anyone looking to balance evidence-based science with day-to-day progress, whether your goal is stepping on stage or simply building a stronger, happier body and mindset. Timestamp Overview: 00:00 – Introduction & What to Expect in Today’s Replay 00:43 – Noelle’s Journey: Body Image, Strength Training & Competing 03:01 – Discovering the Importance of Eating for Performance 05:28 – Wellness Category 101: What Sets It Apart? 07:06 – Training for Wellness: Split, Focus Areas & Genetics 09:06 – The Value of Personalizing Your Training Approach 10:13 – Coaching Herself: Pros & Cons 14:09 – Managing Hunger During a Cut (And Why Some Hunger is Good) 17:38 – Food Fillers, Digestion & The Limits of “Volume Eating” 19:20 – The Hidden Calories in Gum, Diet Soda & More 20:04 – Nutrition and Training Periodization: Why It Matters 22:20 – Building Muscle, Managing Body Fat, and Offseason Strategy 24:31 – Nutritional Phases for Women: Surpluses, Mini-Cuts & Flexibility 26:19 – Body Recomp: Realities for Beginners & Experienced Lifters 27:23 – Mindset Around Weight Gain & Post-Show Recovery 29:15 – Seeing Progress Beyond the Scale or Stage 31:22 – Setting Bigger Goals and Trusting the Process 33:29 – Applying “Gap vs. Gain” Mindset for Lifelong Success 36:01 – What Gen Pop Can Learn from Strength & Conditioning 37:44 – Strategic Planning for Life, Not Just the Gym 40:07 – Wrapping Up: The Power of Science + Application Connect with Noelle Shanahan: Instagram: https://www.instagram.com/lnoelle_lifts Youtube: @lnoellelifts8049 Coaching & updates: https://www.shannahansc.com/ Connect with Lisa & Nutrition and Life: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/ Enjoying the show? Subscribe for weekly evidence-based episodes, share your favorite moment from today’s replay, and tag us with your thoughts on Instagram! Don’t forget to leave a review—your feedback helps us reach more listeners just like you.

    #359 Balancing Hunger, Training, and Mindset in Wellness Bodybuilding with Noelle Shanahan

  2. 6d ago

    #358 Revisited - Practical Tips for H. Pylori, Parasites, and Thyroid with Katie Morra

    Welcome back to another eye-opening episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Katie Morra, renowned functional medicine practitioner, clinical educator, and founder of Gut Honest Truth Academy. Together, they demystify some of the most buzzed-about gut health topics—H. pylori, parasite cleanses, coffee enemas, constipation, seed oils, and thyroid health offering you real, actionable strategies for feeling your best without all the overwhelm. Whether you’re a coach, health-curious listener, or struggling with digestive woes, this episode is jam-packed with science-backed insights and “aha” moments. Discover the latest practical protocols, the myths debunked, and how you can work smarter (not harder) when supporting your gut, hormones, and overall well-being. So brew your (high-quality) coffee, get comfy, and let’s dive into all things gut, health, and the honest truth you need! ⏰ Timestamp Overview: [00:00] – Introduction & Katie’s Background [02:29] – Gut Honest Truth Academy & Spreading Knowledge [03:00] – Digestion, H. pylori Explained & Tangible Solutions [05:02] – Testing and Treating H. pylori: Natural vs. Antibiotics [07:00] – Probiotics: Food vs. Supplement—What Works? [08:28] – The Parasite Cleanse Hype—Fact or Fiction? [11:11] – Coffee Enemas, Bile Flow, and Gut Health [12:36] – Coffee: Good or Bad for Your Gut? [16:09] – Seed Oils: Are They Really “Toxic”? [19:19] – Constipation, Raw vs. Cooked Veggies & Fiber Myths [23:52] – Apple Cider Vinegar, Lemon Water & Morning Digestion Hacks [25:58] – Thyroid Health: Symptoms & Support Strategies [29:55] – Birth Control, HRT & Hormone Health [32:15] – Supporting Your Liver for Optimal Health [34:07] – Practical Supplementation Tips [35:02] – All About Gut Honest Truth Academy (Tiers, Modules & Who It’s For) [42:27] – Final Takeaways & Where to Find Katie Key Discussion Points: Getting Real About Gut Health: Katie’s family roots in healthcare and her journey into functional medicine. The philosophy behind Gut Honest Truth Academy; empowering coaches and clients alike. Follow Katie Morra & Gut Honest Truth: Instagram: @theguthonesttruth Gut Honest Truth Academy: www.guthonesttruth.com/academy 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/

    #358 Revisited - Practical Tips for H. Pylori, Parasites, and Thyroid with Katie Morra

  3. Oct 23

    #357 Unlocking the Power of Omega-3s: Benefits, Testing, and Supplementation for Optimal Health

    Welcome to a deeply insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Lorie Pollock and Rikki Opazo for an eye-opening conversation about omega-3 fatty acids, why they matter, how to know if you’re deficient, and the real-world impact of quality supplementation. You’ll hear Lorie’s personal story of transformation, including how omega-3s improved her sleep and well-being, and coach Rikki’s expert explanation of what omega-3s actually do in the body, the importance of balance with omega-6s, best testing practices, and how to choose effective, research-backed products. Get ready for actionable strategies, surprising science, and down-to-earth advice that will help you take charge of your health—even if you’re far from the ocean! Tune in for practical tips, relatable experiences, and everything you need to know about getting the most from omega-3s for your energy, brain, and longevity. Timestamp Overview: [00:00] - Welcome & Episode Overview [00:21] - Lorie’s Journey: Omega-3s, Family, and Perimenopause [00:48] - What Are Omega-3s? Essential Fats & Top Food Sources [02:02] - Signs & Symptoms of Omega-3 Deficiency [02:52] - Mood, Stress, Inflammation & Cognitive Effects [03:33] - Why Blood Testing Matters (and How to Do It) [04:46] - Lorie’s Real Results: Sleep, Night Sweats, and Well-being [06:00] - At-Home Testing & Interpreting Results [06:57] - Interpreting Your Omega-6:3 Ratio Explained [08:19] - The Big Picture: Balancing Omegas for Health [09:04] - Food vs. Supplements: What Actually Works? [10:10] - Omega-3s, Inflammation, Recovery, and Muscle Atrophy [ 11:13] - Why Clean Eating Isn’t Always Enough [12:06] - Choosing a Supplement: EPA, DHA & Quality Markers [12:45] - What Makes “Balance Oil” Different? [14:49] - How and When to Take Omega-3s [16:01] - Taste, Texture, and Making Oils Palatable [18:22] - How Much Do You Really Need? Individual Dosage & Microdosing [19:15] - Retesting and Tracking Progress [20:28] - What the Test Measures: Beyond Ratios [21:40] - Adjusting and Optimizing Dose [22:56] - Product Info: Balance Oil, Premium Options, and Other Tests [23:56] - Final Recommendations & Listener Takeaways Connect with Lorie and Rikki: Lorie Pollock Instagram: @lorie_pollock12 https://www.instagram.com/lorie_pollock12/Lorie's Website: https://www.zinzino.com/2020907466/gb/en-gbRikki Opazo Instagram: @rikki_totalbodywellnessRikki's Website: www.rikkiopazocoaching.com Connect, Share & Subscribe: Love the Nutrition and Life podcast? Subscribe for more nutrition wisdom and inspiring stories! Follow Lisa on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for resources, news, and more expert guests. Share your favorite takeaway on Instagram—tag us or DM your thoughts and questions! Supporting your brain, energy, sleep, and resilience may be as simple as optimizing your omega-3s—start today!

    #357 Unlocking the Power of Omega-3s: Benefits, Testing, and Supplementation for Optimal Health

  4. Oct 20

    #356 The Hidden Impact of Pelvic Floor Health on Fitness, Sex, and Daily Life

    Welcome to another insightful episode of the Nutrition and Life Podcast! Today, host Lisa Franz dives deep into the often-overlooked world of pelvic health with special guest Kristin Parise, a seasoned physiotherapist and clinic owner who brings both professional expertise and lived experience to the conversation. Kristin Parise shares her personal journey through pelvic floor challenges, including prolapse, incontinence, and pain, while dispelling myths about pelvic health, especially for active women and athletes. Together, they bust the “just do more Kegels” myth, explain why tension (not only weakness) is a common issue, and offer practical strategies for relaxation, pain relief, and enhanced pleasure. You’ll also learn about pelvic floor concerns for men, children, and how both prevention and healing can be a fun, empowering process. If you’ve ever had questions about leaking when you laugh, gym mishaps, sexual pain, men's pelvic issues, or how to support your child’s pelvic health, you’ll find actionable tips and compassionate advice in this episode. Timestamp Overview: [00:00] - Welcome & Introductions [00:33] - Kristin Parise’s Story: From Physio to Pelvic Health Advocate \[03:22] - Pelvic Floor 101: What It Is & Why It Matters [06:56] - Fitness, Athletes & Pelvic Tension: Common Problems [09:00] - Real-World Example: Pelvic Floor Failure in Competition [10:50] - Why “More Kegels” Isn’t Always the Answer [12:41] - How Kristin Parise Assesses & Addresses Tension [14:18] - Tools for Relaxation: Breathwork, Movement & Behavioral Tweaks [17:23] - How to Breathe When Lifting (Exhale With Effort!) [19:25] - The Science of Breath, The “Piston” Effect, and Lifting [20:10] - Sexual Health: Pelvic Floor, Pleasure & the Power of Orgasms [22:08] - New Research: Orgasms, Endorphins, and Pelvic Health [25:31] - Strategies for Easing Sexual Pain & Anxiety [27:33] - Male Pelvic Health: What to Watch For [29:01] - Signs of Pelvic Dysfunction in Men: Frequency, Flow, Pain, ED [32:03] - Kids & Pelvic Floor: Constipation, Bedwetting, and Healthy Habits [34:00] - Spotting and Preventing Issues in Children [36:44] - Takeaways: For Women, Men, Athletes, and Parents [37:46] - Where to Find Kristin Parisi Online and In Person Where to Connect with Kristin Parisi: Instagram (Personal): @kristinpariseWebsite: blueberrytherapy.caConnect, Share & Subscribe: Hungry for more expert conversations and health empowerment? Subscribe to the podcast, follow us on Instagram, and visit Lisa Franz’s site at nutritioncoachingandlife.com for updates, resources, and inspiring news. Share your key takeaway from this episode and tag us—we love hearing from you!

    #356 The Hidden Impact of Pelvic Floor Health on Fitness, Sex, and Daily Life

  5. Oct 16

    #355 Breaking the Cycle: How to Overcome Emotional Eating with Amber Romaniuk

    Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Amber Romaniuk, Certified Emotional Eating, Digestive, and Hormone Expert, and host of the No Sugarcoating Podcast. Amber’s honest, vulnerable storytelling and practical expertise have helped thousands worldwide break cycles of emotional eating and reclaim peace with food and self-worth. Amber shares her journey from childhood bullying and family challenges to self-healing, and explains why emotional and binge eating are more common and complex than you may realize. You’ll get actionable tools for building self-awareness, managing triggers, balancing hormones, and rewiring habits. If you’re ready for compassionate guidance and practical strategies, this episode is for you! Timestamp Overview: [00:00] - Welcome & Amber’s Story [02:00] - Childhood, Self-Worth, and Body Image [03:00] - Diets, Restriction, and First Binges [05:00] - Low Points & Turning Points [09:30] - How Amber Healed Herself [12:00] - Triggers, Emotional Awareness & Self-Care [14:40] - Coaching Clients: Hormones, Patterns & Boundaries [19:30] - Hormones, Menopause, and Food Cravings [20:00] - Neurotransmitters & Mood [25:00] - Protein, Fiber, and Nutrition Tips [28:00] - Plant-Based Challenges & Micronutrients [30:00] - The Power of Pausing & Pattern Interrupts [33:50] - Free Resources & Where to Find Amber [34:20] - Amber’s Podcast & Closing Key Discussion Points: Amber’s journey: childhood trauma, restriction, bingeing, and self-worthEmotional and binge eating: triggers, hormones, environmentBuilding self-awareness and your personal healing toolboxWhy hormones and neurotransmitters matter for cravingsPractical tips: nutrition, self-care, pausing urges, and breaking patternsWho emotional eating affects—and why there’s hope for everyoneConnect with Amber Romaniuk: Instagram: @amberromaniukWebsite: www.amberapproved.caSubscribe for more insightful conversations and tag @nutritioncoachingandlife and @amberromaniuk with your takeaways! Website: nutritioncoachingandlife.com

    #355 Breaking the Cycle: How to Overcome Emotional Eating with Amber Romaniuk

  6. Oct 13

    #354 Building Lifelong Health w/ Regina Havalova: Coaching, Consistency, & Navigating Fitness Phases

    Welcome to a new episode of the Nutrition and Life Podcast! Today, host Lisa Franz sits down with Regina Havalova, a passionate nutrition and fitness coach whose journey has taken her from active family roots in Europe, through hands-on coaching in New Zealand, to founding her own thriving online business in Spain. Together, they unpack the realities of staying consistent with health and fitness, managing culture and lifestyle shifts, navigating business transitions, and supporting women through every stage, including perimenopause and menopause. Regina Havalova opens up about her evolution as a coach, candidly explores the mental hurdles of lean gaining phases, and shares practical, compassionate wisdom for anyone feeling stuck, overwhelmed, or simply ready for sustainable results. If you want encouragement, actionable strategies, and permission to pursue lasting health at any age or phase—this one’s for you! Timestamp Overview: [00:00] - Warm Introduction & Friendship Origins [01:17] - Regina Havalova’s Journey: Fitness, Family, and Coaching [02:55] - From In-Person Training to Online Nutrition Coaching [04:49] - Starting Your Own Business: Lessons, Fears, and Growth [06:27] - The Value of Working for Others First [07:44] - Coaching Clients of Different Cultures and Backgrounds [08:44] - Tools for Consistency: Start Small, Stack Habits [10:13] - Meal Prep, Planning, and Mental Freedom [11:07] - Navigating Social Meals & Eating Out in Spain [12:06] - Portion Control, Mindful Eating, and Living Flexibly [13:35] - Strategies to Stop Overeating & Savor the Moment [ 14:54] - Reframing Hunger as a Healthy Signal [15:12] - Lean Gaining Phases: Mental Barriers & Self-Accountability [16:29] - Hiring a Coach (and Cheating the Process!) [18:02] - How to Eat More—Without Losing Your Way [19:10] - Nutrient Timing, Tracking Pitfalls, and Quality Surplus Calories [21:15] - Common Bulking Mistakes & Staying Digestively Comfortable [23:17] - Seasonality, Body Image, and Wardrobe Tips for Bulking [25:08] - Blending Hypertrophy, Running & Functional Training [27:25] - Goal Clarity: Training, Competing, and Realistic Expectations [29:24] - Setting Goals, Holidays, and Managing What’s Possible [32:22] - Women, Perimenopause, and Lifestyle Factors [33:51] - Supporting Women Through Hormonal Change [34:25] - Final Takeaways: Consistency, Moderation & Joy Connect with Regina Havelova: Instagram: @regina.onlinecoach https://www.instagram.com/regina.onlinecoach Connect, Share & Subscribe: Want even more support, simple strategies, and inspiration? Subscribe to the podcast and follow us on social for the latest episodes, expert guests, and updates from Lisa Franz. Share your favorite moment from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

    #354 Building Lifelong Health w/ Regina Havalova: Coaching, Consistency, & Navigating Fitness Phases

  7. Oct 9

    #353 Understanding Menopause: Blood Markers, Hormones, & Hypothalamus Insights w/Deborah Maragopoulos

    Welcome to another illuminating episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz welcomes Deborah Maragopoulos, integrative family nurse practitioner and “Hormone Queen,” celebrated for her expertise in neuroimmune endocrinology and holistic women’s health. Together, they explore misunderstood connections between hormones, blood work, metabolism, menopause, and the essential role of the hypothalamus in health and longevity. Deborah Maragopoulos shares her personal and professional journey, the hidden meaning behind “normal” lab results, and why hypothalamic health is the foundation for energy, mood, sleep, and weight balance. Get practical, science-backed strategies for eating, moving, and living in alignment with your hormones, plus free resources and in-depth support tools for listeners. Timestamp Overview: 00:00 – Welcome & Introductions 00:35 – Deborah Maragopoulos’s Path to Becoming the “Hormone Queen” 01:19 – Transition to Integrative Medicine & The Key Role of Women in Family Health 02:05 – Focusing on Women 35-55: The Ripple Effect of Hormonal Wellbeing 04:13 – Discovering the Hypothalamus: The Hidden Master Regulator 05:15 – The Limits of “Normal” Bloodwork & Clues to Hormonal Imbalance 07:23 – The Importance of Relationships Between Lab Markers 09:51 – The Forgotten Brain Gland: Hypothalamus in Sleep, Weight, Energy 10:31 – Hypothalamus Explained: Function, Weaknesses, and Why It’s Overlooked 12:12 – HPA Axis Dysfunction: Stress & Cortisol Resistance 14:16 – How Chronic Psychological Stress Mimics the “Tiger” Response 18:22 – Carbs & Women: Low-Carb Diets and Hormonal Health 21:22 – A Personal Story of Hypothalamic Amenorrhea and Recovery 24:56 – The Modern Dilemma: Unintentional Undereating & Stress 26:35 – The Hypothalamus/Blood Sugar/Diabetes Connection 29:01 – The 5 Pillars of Hypothalamus Healing: Foundations for Wellness 31:00 – Sleep: Why It’s #1 and How to Do It Right 33:20 – Nutrition: Timing, Composition, and Metabolic Reboot 34:22 – Movement: Exercise, Activity, and Metabolic Longevity 35:50 – Mindset: Self-Talk, Journaling, and the Body-Mind Connection 39:15 – Nutraceutic al Support: Why Supplements Sometimes Matter 41:13 – Listener Resources: Genesis Gold, Hormone Reboot Training, & the Hypothalamus Reset Bundle 42:50 – Special Offers & How to Connect with Deborah Maragopoulos 43:36 – Final Thoughts & Takeaways Connect with Deborah Maragopoulos: Instagram: @deborahmaragopoulosfnp https://www.instagram.com/deborahmaragopoulosfnp/ Website: https://go.genesisgold.com/challengeConnect, Share, & Subscribe: Want more practical hormone health, metabolism, and nutrition wisdom? Follow the Nutrition and Life podcast for more expert guests, and connect with us on Instagram @nutritioncoachingandlife or at nutritioncoachingandlife.com for updates and resources. Share your favorite moments from this episode and tag us—your story might inspire someone else!

    #353 Understanding Menopause: Blood Markers, Hormones, & Hypothalamus Insights w/Deborah Maragopoulos

  8. Oct 6

    #352 How to Optimize Your Metabolism and Gut After 40 with Michele Scarlet

    Welcome to another practical, inspiring episode of the Nutrition and Life Podcast! Today, host Lisa Franz dives into vibrant conversation with Michelle Scarlett, gut-health specialist, functional medicine advocate, and host of the Body Freedom Podcast. Michelle Scarlett shares her powerful story of moving from gym owner and fitness fanatic to champion of holistic wellness for women navigating their 40s, 50s, perimenopause, and beyond. The duo gets real about the hidden impact of “toxic load,” how symptoms like bloating and IBS signal when our lifestyle needs a reset, and why quick fixes never solve the root causes we face midlife. You’ll get science-backed advice, hands-on tips for lowering toxic burden (without the overwhelm), and empowering new perspectives on metabolism, food freedom, and trusting your body again. Expect plenty of humor, myth-busting, and encouragement for lasting change, plus specific tools for better digestion, stress resilience, and more joyful living. Timestamp Overview: 00:00 – Introduction & Michelle Scarlett’s Journey00:22 – Burnout, Doctors, and Discovering Functional Medicine03:07 – Normalizing the Menopause Conversation04:13 – “Toxic Load”: What It Is & Why It’s the Hidden Root06:48 – How to Lower Toxic Load: Food, Skincare, Plastics, and More08:29 – The Gut-Symptom Connection: IBS, Constipation, Diarrhea09:02 – Alcohol, Processed Food, and Smart Food Swaps11:24 – Constipation Relief: Water, Minerals, Timing & More14:09 – Motility, Fiber, & What Bloating Really Means16:38 – Fiber Fears: How to Find What Works for You18:37 – Food Sensitivities vs. Gut Dysfunction: The Real Story21:11 – What Your Tongue Says About Your Health25:03 – Metabolism Truths After 40: What Really Changes27:55 – Gut Healing First: The Foundation for Hormonal & Metabolic Health29:58 – Why Food Quality Beats Dieting for Midlife Women31:58 – Are You Underfueling? Two Menopause Profiles33:12 – The “Fear of Eating More” & Metabolic Adaptation Explained34:56 – Reverse Dieting & Why the Scale Isn’t Always Truthful37:22 – Why Support & Coaching Make the Difference39:29 – The Body Freedom Podcast & Where to Find Michelle Scarlett Connect with Michelle Scarlett: Instagram: @core_fit__ https://www.instagram.com/core_fit__Website: https://michelescarlet.com/ Connect, Share & Subscribe: For more honest nutrition wisdom and motivating guest stories, subscribe to the Nutrition and Life Podcast on your favorite platform. Share your favorite insight on Instagram @nutritioncoachingandlife and tag us for a chance to be featured! Visit nutritioncoachingandlife.com for more resources and ways to connect.

    #352 How to Optimize Your Metabolism and Gut After 40 with Michele Scarlet
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5
out of 5
40 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
    390
  • Rating
    Explicit
  • Copyright
    © Lisa Franz
  • Show Website
    Nutrition & Life

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