#264 Evidence-Based Nutrition and Fitness Tips for a Healthier Lifestyle with Lisa Franz

Welcome back to another energizing episode of the Nutrition and Life Podcast! In today’s show, hosts Hurricane H and Lisa Franz dive deep into the practical realities of creating a sustainable healthy lifestyle, no matter where you are in the world. From building healthy routines as a digital nomad to breaking the cycle of crash diets, Lisa Franz, MS Exercise Science, nutrition coach, and host of the Nutrition and Life podcast, shares her expert advice for achieving food freedom, optimal body composition, and long-lasting well-being.

Whether you’re a frequent traveler, someone who struggles to maintain consistency, or simply looking for science-backed nutrition tips, this episode is packed with actionable strategies and inspiring personal stories. Lisa Franz reveals the secrets behind getting, and staying healthy; from her own journey across 53 countries to how she helps clients transform their mindsets, daily routines, and relationships with food.

So grab a notebook (or running shoes!), settle in, and get ready to learn from two passionate wellness advocates. Let’s reimagine what’s possible for your health—today!

Episode Timestamps:

• [00:00] – Introduction & Meet Lisa Franz
• [01:25] – Lisa’s Journey: From Germany to Global Digital Nomad
• [03:29] – Personal Nutrition Struggles & Finding Food Freedom
• [07:02] – How to Build Discipline and Healthy Routines Anywhere
• [13:32] – Adapting to New Cultures, Foods & Challenges
• [18:22] – Why You Shouldn’t Wait to Live Your Dreams (Powerful Stories)
• [23:01] – Practical Safety, Adaptation & Mindset Tips for Travel
• [26:44] – The Truth About Time, Energy & Making Healthy Choices Now
• [27:46] – Managing Weight While Traveling (and Yes, Even on Cruises!)
• [31:36] – How to Eat Mindfully on Vacation: Expert Tips & Sample Strategies
• [39:02] – The Real Impact of Sugar, Alcohol, and Liquid Calories
• [44:15] – Handling Social Pressure, Building Confidence & Healthy Boundaries
• [47:35] – Why Diets Fail: Consistency, Muscle Mass & Sustainable Results
• [55:32] – Strength Training: Busting Myths & Why Everyone Needs Muscle
• [58:00] – Snacking, Meal Frequency & Global Food Observations
• [62:10] – Simple Protein Guidelines: The Palm Rule & Tracking
• [65:41] – Plant-Based vs. Animal Protein: Tips for Everyone
• [67:44] – How to Work with Lisa & Connect Online
• [68:13] – Wrapping Up: Mindset, Balance & Consistency

Follow Hurrican H:

• I Health Channel: https://www.instagram.com/theembcnetworkwithhurricaneh
• Instagram: @theembcnetworkwithhurricaneh https://www.instagram.com/theembcnetworkwithhurricaneh

Listen & Subscribe: This episode is available on Apple Podcasts, Spotify, Google Podcasts, and wherever you get your shows. Visit https://www.nutritioncoachingandlife.com/ for more episodes, expert resources, and free tools.