Nutrition & Life

Welcome to another inspiring episode of the Nutrition aned Life podcast! Today, we’re joined by the multitalented Adrianne Vangool, physiotherapist, yoga therapist, author, athlete, and wellness advocate. Together with host Lisa Franz, Adrianne dives deep into navigating life’s ever-changing seasons, building self-awareness, and finding the courage to listen to your own needs, even when it’s hard.In this heartfelt conversation, discover why starting small can be powerful, how to tune into your intuition, and why nervous system regulation is the foundation of resilience. Adrianne Vangool opens up about her journey from athlete to integrative practitioner, the lessons she’s drawn from the Canadian prairies, and practical strategies for blending physical and emotional wellbeing. Plus, Lisa pulls back the curtain on meditation, mindset shifts, and why compassion helps us thrive in a busy world.Take a breath, settle in, and prepare for a wealth of wisdom, practical takeaways, and gentle encouragement to embrace your own unique path.Timestamp Overview:[00:00] – Introduction and Welcome[00:18] – Getting Unstuck: Small Starts & Permission to Begin[01:16] – Adrianne Vangool’s Story: Four Seasons, Burnout, and the Power of “Seasons” in Life[03:27] – Embracing Life’s Shifts: Guilt, Balance & Changing Professions[05:52] – Tuning In: The Importance of Honest Motivation & Self-Listening in Health[07:21] – Mind-Body Connection: Embodiment, Discernment, and Redefining Self-Care[11:04] – Discipline, Compassion, and Masculine vs. Feminine Energy[15:39] – The Science and Power of Compassion (ft. Dr. Kristin Neff)[18:16] – Self-Care to We Care: Moving Beyond Bubble Baths & Facing the Truth[24:22] – Nervous System Regulation and Building Resilience[28:12] – Practical Tools: Breathwork, Meditation, and Observing Resistance[34:01] – Yoga Therapy: Blending Physio, Mindfulness, and Deep Healing[38:12] – Physical and Emotional Roots: The Mind-Body Connection in Recovery[41:39] – Where to Find Adrianne Vangool and Her BookFollow Adrianne Vangool:Website: https://vangoolwellness.com/Instagram: @adriannevangool https://www.instagram.com/adriannevangool/Her book, From Self Care to We Care, is available on Amazon https://www.amazon.com/Journey-Self-Care-We-Care-Science-Experience/dp/0228885469Episode Availability: Listen to this episode—and many more—on all major podcast platforms (Apple Podcasts, Spotify, Google Podcasts) and 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/

Welcome to another empowering episode of the Nutrition and Life podcast! Today we’re joined by the inspiring Dr. Hector Rodriguez, psychiatrist, brain expert, and founder of the White Butterfly Clinic. Together with host Lisa Franz, Dr. Rodriguez dives into the dynamic relationship between hormone health, stress management, and mental wellness, offering practical tools and fresh perspectives for women navigating hormonal transitions, burnout, and neurodivergence.If you've ever wondered how your brain responds to hormonal changes, why stress affects your sleep and libido, or which nutrition and supplements can genuinely boost your wellbeing, this episode is a must-listen. Dr. Rodriguez shares actionable steps, personal stories, and expert guidance that are sure to help you feel more balanced and empowered, no matter where you are in your health journey.So grab your favorite drink, settle in, and prepare for an episode packed with helpful advice, relatable analogies, and the latest advancements in holistic brain health!Timestamp Overview:[00:00] – Warm Welcome & Introduction[00:22] – Why the Brain Controls Everything: Hormones, Emotions, and Health[01:45] – Dr. Rodriguez’s Journey from Fashion Photography to Psychiatry[03:43] – Whole Wellness: Integrating Hormone Health and Mental Health[04:10] – Stress, Hormones, and Menopause: Understanding Change in the Female Body[08:11] – The Power of Resilience: Reframing Stress & Embracing Change[13:07] – Stress, Burnout, and Why Doing Less Can Be Life-Changing[13:15] – Connecting Libido, Sex Drive, and Brain Chemistry[18:12] – Nutrition for the Brain: Carbs, Protein, Serotonin, and Dopamine[23:33] – Supplementation: Top Picks & Cautions from Dr. Rodriguez[28:00] – ADHD, Autism & Neurodivergence: Socialization and Executive Function[33:07] – Music, Movement, and Social Skills for Neurodivergent Adults[37:13] – Key Takeaways and Where to Find Dr. RodriguezFollow Dr. Hector Rodriguez:Instagram: @doctor_hector https://www.instagram.com/doctor_hector/Website: https://www.whitebutterflyclinic.com/Listen & Subscribe: Find the Lisa podcast on Apple Podcasts, Spotify, Google Podcasts, and all major platforms.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/

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with expert sports dietitian Dane Baker for a deep dive into the world of protein, energy availability, and the crucial but often misunderstood topic of REDs (Relative Energy Deficiency in Sport). Whether you’re a high-performing athlete or simply someone passionate about optimizing your health and performance, this episode is packed with science-backed advice, actionable takeaways, and myth-busting insights, straight from a leader in the field.Learn about the real risks of under-fueling, why REDs matter for everyone (not just elite athletes), and the smartest approaches to protein intake for performance, physique, and longevity. Plus, get practical tips on recognizing signs of energy deficiency and discover how to fine-tune your nutrition for resilience, recovery, and real results.So grab your headphones and get ready for an episode that will change the way you approach nutrition and training, let’s jump in!Timestamp Overview:[00:00] – Introduction to Dane Baker and episode themes[00:49] – Dane Baker’s background in sports nutrition and research[03:07] – What is REDs? Evolution from Female Athlete Triad to REDs[06:22] – Who is at risk for REDs? Symptoms and clinical presentation[10:14] – Assessing and tracking energy intake: Tools, wearables, and challenges[14:16] – Periodizing nutrition for performance & practical application[18:20] – The “grey zone” of chronic slight under-fueling and metabolic adaptation[20:03] – Osteoporosis, DEXA scans, and the importance of early intervention[21:33] – Let’s talk protein: quantity, distribution, quality, and the latest research[26:19] – Older athletes, menopausal clients, and optimal protein strategies[29:03] – Plant-based proteins vs animal-based proteins & insights on collagen[34:05] – The 4 Rs of Nutrition: Regenerate, Rehydrate, Refuel, Rest[37:40] – Hydration, electrolytes, and navigating nutrition misinformation[41:11] – Where to start if you suspect you’re under-fueling: First actionable steps[42:35] – Wrapping up and further resourcesFollow Dane Baker:Website: https://www.axissportsmedicine.co.nz/our-team/dane-bakerEpisode Availability: Listen to this insightful conversation with Dane Baker on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and on our website.Connect with Us:

Welcome back to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Amanda Beckwith, therapist and mindset expert, to unlock the transformative principles behind sustainable weight loss, overcoming mindset barriers, and coping mechanisms that sabotage progress. Amanda's deeply personal journey, from childhood struggles with nutrition to losing and maintaining over 100 pounds, brings rare authenticity and expertise to our discussion.If you’ve felt alone in your health journey, or found it difficult to break free from negative cycles, this episode will show you that lasting transformation requires more than a meal plan, it’s about changing your mind, your habits, and your identity. Timestamp Overview:[00:00] - Welcome & Introduction[00:14] - Amanda’s #1 Message for Listeners: You Are Not Alone[01:30] - Amanda’s Weight Loss Story: Childhood Habits, Identity Crisis, and Coping Mechanisms[03:42] - Rock Bottom & Starting Over: Health Concerns and Early Mistakes[05:25] - False Expectations and the Reality of Major Weight Loss[06:27] - Healing, Coaching, and Learning the Missing Pieces to Success[07:54] - Why Mindset Matters More Than Any Plan[10:14] - Strategies for Trusting a Coach and Facing Change[13:07] - Evidence, Positive Reinforcement, & Making Change Stick[15:28] - The Willingness Factor: Want vs. Willingness to Change[16:44] - Discomfort, Practicing New Habits, and Sustainable Success[19:39] - Identity Shifts and Leaving the Past Behind[21:26] - Social Pressures, Fitting In, and Bravery in Change[22:08] - Combating Emotional Eating: Harm Reduction & Self-Awareness[23:57] - Cognitive Behavioral Therapy: Thoughts, Behaviors, and Managing Triggers[24:33] - Harm Reduction & Setting Roadblocks in Eating Habits[25:33] - Why Facing Consequences and Stepping on the Scale Matters[27:13] - Guilt vs. Accountability: Separating Actions from Self-Worth[28:08] - Cheat Meals vs. Free Meals: The Value of Moderation[30:04] - Extremes vs. Moderation: Building a Sustainable Relationship with Food[32:20] - Addressing Overtraining & Nutrition Extremes with Clients[36:19] - Customized Coaching: Assessing Client Readiness & Root Issues[39:09] - The Childhood Connection: Food Scarcity, Body Image, & Binge Eating[41:39] - The Art of Coaching: Guiding Self-Discovery[42:24] - Final Reflections & AppreciationFollow Amanda Beckwith:Instagram: @amandatzivia https://www.instagram.com/amandatzivia/Tiktok: @amandatziviaEpisode Availability: Listen to this powerful episode with Amanda Beckwith on all major podcast platforms (Apple Podcasts, Spotify, Google Podcasts), or visit our website for more episodes and resources.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/

Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, Lisa sits down with Clifton Pope, transformation specialist and creator of Health Fitness Wealth Business, for a deep dive into the power of consistency, cultivating a sense of urgency in personal growth, and the true meaning behind “wealth without work.” Clifton’s remarkable journey—from overcoming childhood health obstacles to shaping his unique business and writing multiple books—will motivate anyone striving to improve physically, mentally, emotionally, and spiritually.Tune in for practical strategies, heartfelt stories, and actionable advice on how to stay consistent, set powerful “whys,” learn from your setbacks, and create generational health—starting today. Whether you’re struggling with maintaining healthy habits or looking for next-level self-improvement, this episode delivers motivation and clarity straight from Clifton’s playbook.So grab your headphones, get ready to be uplifted, and let’s get started!Timestamp Overview:[00:00] – Welcome & Introduction[00:39] – Clifton’s Philosophy: Growth Through Challenges[01:16] – Clifton’s Background Story and Life Lessons[05:35] – Career Path, Health Adversity & Lessons from Each Job[10:10] – Transition: Pharmacy Tech to Health Coaching[13:21] – Clifton’s Approach to Consistency and Discipline[18:15] – Book Deep Dive: “Consistency with a Sense of Urgency”[23:18] – Practical Tips for Staying Consistent[29:50] – Strategies for Consistency When Life Happens[32:05] – What’s Wealth Without Work? Backstory & Meaning[35:15] – Taking Ownership & Overcoming Limiting Health Beliefs[39:34] – Current Projects & How to Connect with Clifton[44:53] – Final Thoughts & Wrap-UpFollow Clifton Pope:Instagram: @c.pope44Facebook: https://www.facebook.com/clifton.pope.5Episode Availability: Listen to this episode with Clifton Pope and Lisa Franz on Apple Podcasts, Spotify, Google Podcasts, and YouTube. Full transcripts, show notes, and helpful resources are available directly 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/

Welcome back to another inspiring episode of the Nutrition and Life podcast! In this episode, Lisa Franz is joined by the insightful Susan Niebergall, a seasoned nutrition and fitness coach who powerfully advocates that "it's never too late" to make a positive change in your health and life. Whether you're navigating menopause, dealing with bone density concerns, or striving for lasting strength, Susan shares her journey and candid wisdom on HRT, managing symptoms, overcoming hip replacement, and finding sustainable fitness routines, even in your 60s!Get ready for actionable guidance, myth-busting, and plenty of encouragement for women in midlife and beyond. This episode is packed with practical tips, vulnerable storytelling, and a clear message: You can start prioritizing your health at any age.Timestamp Overview:[00:00] - Welcome & Introduction[01:17] -Susan's Background: School Counseling to Fitness Coach[03:46] - Facing Weight Gain & Nutrition Misconceptions[06:11] - Finding Strength, Transformation in Her 50s & The Power of Coaching[07:35] - Hip Pain, Osteoarthritis & Hip Replacement Journey[09:22] - "Menopause, the Gift that Keeps on Giving"[10:25] - Advocating for Postmenopausal Women[12:13] - The Importance of Tracking Food & Nutrition Basics[14:26] - Performance-Based Goals vs. Scale Obsession[16:19] - The Power of Coaching Support (and HRT Myths)[17:23] - Starting HRT After 60: Symptoms, Challenges, and Results[22:09] - Advocating for Yourself in Healthcare[26:17] - Tracking Symptoms and Planning for Doctor Visits[29:16] - Is There "Menopause-Specific" Training? (And the Fundamentals of Strength)[32:25] - Bone Density, Osteoporosis & Impact Training[33:37] - Individualized Progression and the Myth of Heavy Lifting[38:35] - How Metabolism Changes with Age (and How to Fight Back)[41:24] - Building Muscle as the Best Investment for Aging Well[42:07] - Susan Niebergal’s Book & Final Words: It’s Never Too LateFollow & Connect with Susan Niebergall:Instagram: @susanniebergallfitnessWebsite: https://susanniebergallfitness.com/Episode Availability: Catch this empowering conversation with Susan Niebergall on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and more.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/

Welcome back to a transformative episode of the Nutrition and Life podcast! Today, we’re digging deep into what really drives rapid, and lasting fat loss, tackling the psychological roadblocks that sabotage progress and sharing actionable strategies you can start using today. Garrett Serd is joined by by our own highly respected host: Lisa Franz, a mindset and nutrition specialist, If your fat loss journey feels stuck or overwhelming, this episode will offer clarity, hope, and practical mental shifts.We break down five essential mindset shifts, discuss the dangers of perfectionism and the “more is better” trap, and explore why identity and belief systems are the real battlegrounds in long-term body transformation. Hear real client stories, discover science-backed habit change processes, and get expert advice on dealing with information overload and staying consistent even when life gets in the way.So press play, get comfortable, and let’s level up your mindset for sustainable fat loss!Timestamps Overview:[00:00] - Introduction & Welcome Back[00:41] - Top Mindset Barriers Women Face [02:31] - All-or-Nothing Thinking: The Perfectionism Trap[03:12] - Why Fast Isn’t Forever: The Cost of Extreme Diets [05:49] - Ranges Over Rigidity: How to Make Success Easy [07:05] - Habit-Building for Consistency (Atomic Habits Highlights)[10:06] - “My Body Is Broken”—Reframing Limiting Beliefs [11:58] - The Milkshake Study: Your Mindset Changes Your Physiology[14:26] - Identity Shifts & The Power of Coaching[16:15] - Why Choosing the Right Coach Matters [17:35] - Busting the “More Is Better” Myth [20:17] - Spotting Patterns: Why Old Methods Stop Working[23:06] - Metabolic Adaptation, Recovery, and Stress[25:59] - Ditching Scale Shame & Building Body Confidence[27:52] - Celebrate Progress & Redefine Success[31:50] - Overcoming Guilt: Getting Past Setbacks[34:20] - Surviving Information Overload—Find Your Path[40:23] - Choosing a Mentor That Resonates—Final Advice[41:44] - Wrap Up & Next StepsEpisode Availability: Catch today’s episode on Apple Podcasts, Spotify, Google Podcasts, and wherever you listen. Access past episodes and resources at nutritioncoachingandlife.com. 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/

Welcome back to another inspiring episode of the Lisa podcast! Today’s show features Quinn Magnuson, former Canadian professional football player, experienced coach, and founder of Effort Over Results Coaching. In this deeply personal and practical conversation, Quinn shares his journey through athletic highs, post-retirement health struggles, and the transformation that led him to champion the philosophy of “Effort Over Results” in health and wellness.Tune in for honest stories about overcoming identity challenges, developing long-term consistency, and the power small habits hold in lasting change. Whether you’re struggling to maintain weight loss, searching for your “why,” or seeking a mindset shift, this episode is packed with relatable anecdotes, actionable strategies, and wisdom for every stage of life.Grab your headphones, settle in, and get ready to discover the secrets behind sustainable health—one simple step at a time!Timestamp Overview:[00:00] – Introduction & Purpose of the Episode[00:34] – Effort Over Results: Philosophy and Application to Health[02:02] – Quinn’s Athletic Background & Family History[03:20] – Identity Challenges Post-Football and Early Weight Loss Struggles[06:15] – A Turning Point: Quinn’s Son’s Intervention and a New Health Plan[08:29] – Simple Strategies: Alcohol, Intermittent Fasting, and Moving More[12:30] – Identity Shifts and Making Change Stick[14:19] – Overcoming the Fear of Starting: “Put Your Gym Bag by the Door”[17:16] – Small Steps and Building Habits—Stories from Quinn’s Family[21:09] – Finding Your “Why”: How to Discover What You Should Want[24:37] – Shame, Empowering Conversations, and Comfort Food[25:39] – “Shoot the Alligator Closest to the Boat”: Tackling One Small Habit[28:20] – Motivation from Unexpected Sources[30:23] – Balancing Body Positivity and Health[32:47] – Maximizing Coaching & Mentorship: Fit, Motivation, and Small Steps[39:50] – Effort Over Results: Stacking Layers for Success[41:36] – Mental Health, Nutrition, and the Healing Power of Small Changes[46:12] – Upcoming Book Release & Where to Find Quinn[47:44] – Episode Wrap-Up & Final ThoughtsConnect with Quinn Magnuson and Effort Over Results:Instagram: @effortoverresults https://www.instagram.com/effortoverresultsWebsite: https://www.effortoverresults.com/Episode Availability: Catch today’s episode with Quinn Magnuson on Apple Podcasts, Spotify, Google Podcasts, and wherever you listen. Access past episodes and resources at nutritioncoachingandlife.com.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/

Welcome back to another transformative episode of the Nutrition and Life podcast! Today’s discussion is a must-listen for anyone eager to understand, optimize, and demystify reproductive health. Host Lisa Franz is joined by visionary guest Kirsten Karchmer, renowned reproductive acupuncturist and founder of the Conceivable app. With over 25 years of experience and data from thousands of women, Kirsten shares cutting-edge insights and actionable strategies applicable to everyone—regardless of age, gender, or fertility goals.Dive deep into practical approaches for boosting energy, uncovering the real root causes of cycle and fertility struggles, and why personalization beats trends like seed cycling and generic diet plans. You’ll also discover the surprising influence of lifestyle, environmental toxins, and even stress on both female and male fertility (spoiler: sperm counts have halved, and you’ll never look at receipts the same way again!).Whether you’re trying to conceive, navigating menopause, or just want to maximize your well-being, this episode is your blueprint for individualized, affordable, and empowered health.Timestamp Overview:[00:00] – Introduction & Importance of Reproductive Health for All[01:00] – Why Energy is the Foundation of Health (& Simple Ways to Assess It)[03:00] – Beyond PCOS and Endometriosis: True Root Causes of Cycle Struggles[06:30] – Practical Strategies: Nutrition, Menstrual Diagnosis & Personalized Plans[09:00] – Mediterranean Diets, AI Personalization, and The Problem with Seed Cycling[11:55] – Myths Busted: Fertility & Period Tracking (and Why Trackers Fall Short)[17:00] – What’s an ‘Optimal’ Cycle? Real-Life Outcomes and How to Get There[21:50] – Why Male Fertility Now Makes Up HALF of Cases – and What Sabotages Sperm[23:30] – The Plastics Problem: Toxins in Everyday Life and Their Fertility Fallout[29:00] – Environmental Stress: Heat, Saunas, Yoga & Cumulative Impacts[30:45] – Stress as a Root Cause (Yes, Even ‘Healthy’ Stress)[34:20] – Sustainable Strategies for Energy & Well-being (Even if You’re not TTC)[36:50] – Heart Rate Variability, Self-Expression, and The Cost of Perfectionism[40:30] – Wrap-Up: The Future of Personalized, Accessible Menstrual & Menopause WellnessConnect with Kirsten Karchmer & Conceivable:Instagram: @kirstenkarchmer https://www.instagram.com/kirstenkarchmer/#Conceivable App: https://conceivable.com/Website: https://kirstenkarchmer.com/Episode Availability: Find this episode and others via Apple Podcasts, Spotify, Google Podcasts, or directly on our website.

Welcome to another inspiring episode of the Nutrition and Life podcazst! Today, Lisa sits down with Josh Wood, strength and conditioning coach, manual therapy expert, and dad, for a refreshing discussion on simplifying health, parenthood, and nutrition. Josh shares his journey from Midwest computer nerd to Australian fitness professional and reveals his “Six Habits to Eat Like an Adult”, an easy-to-follow blueprint for anyone seeking lasting health (especially busy parents!).Tune in for practical strategies, no-nonsense perspectives, family-friendly tips, and plenty of Josh’s trademark wit. Whether you’re struggling with perfectionism, emotional eating, or mealtime chaos, this episode is packed to help you reclaim your health and set an example for the next generation.Grab your notepad and let's dive in!Timestamp Overview:[00:00] - Introduction & Purpose of the Episode[01:07] - Josh’s Professional Journey & Philosophy[06:22] - Simplifying Nutrition & The Six Habits to Eat Like an Adult[10:07] - The Apple Test: Intuitive Eating & Recognizing Hunger[14:17] - Compounding Habits: Choosing Better, Willpower, and Small Wins[20:13] - Don’t Eat Your Emotions: Managing Cravings & Emotional Triggers[24:06] - Treats Are Treats: Rethinking Rewards, Alcohol, and Habitual Indulgence[27:54] - Good Enough Is Good Enough: Progress, Perfectionism, and Social Eating[32:14] - Mistakes Happen: Speed Bumps, Binge Eating, and Moving Forward[36:28] - Healthy Eating for Families: One Meal for Everyone & Safe Foods[41:24] - Cookbook Highlight: Macro Masala – High Protein Indian Recipes[44:59] - Josh’s Links, Resources, and Episode Wrap-upConnect & Follow Josh Wood:Instagram: @coachjoshwood https://www.instagram.com/coachjoshwood/Website & Resources: https://strongforlife.online/TEDx Talk: https://www.youtube.com/watch?v=24-cYrzeQAEYour support helps us keep delivering evidence-based insights and real-world advice from experts like Josh. Join us next time on the Nutrition and Life Podcast for more empowering conversations to help you and your family thrive.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/