Nutrition & Life

Welcome back to another value-packed episode of the Nutrition and Life podcast! Today, Lisa sits down with renowned nutrition, fitness, and business coach Jeffrey Su of First Call Out Fitness for an open-minded discussion on the ever-evolving landscape of health, hormones, gut wellness, and the business of coaching. Whether you're a client, an aspiring coach, or a seasoned professional, this episode is loaded with actionable strategies and mind-shifting perspectives to help fuel your journey.In this episode, Lisa and Jeffrey dive deep into how to prioritize client interventions, handle perfectionism in high-achievers, recognize the subtle impact of stress on gut health, and demystify hormone lab work. Jeffrey drops wisdom on single-focus coaching, practical supplement recommendations, drawing boundaries as a coach, and fostering a growth mindset—both in business and personal wellness.So grab your coffee, settle in, and get ready for a conversation packed with empathy, real-life examples, and tangible tips for cultivating long-term health and business success!Timestamp Overview:[00:00] – Introduction and Show Kick-Off[00:22] – Keeping an Open Mind as Coach & Client[01:38] – How to Prioritize Interventions for Clients[04:31] – Helping Perfectionist Clients and Addressing Overwhelm[09:38] – The Connection Between Stress & Gut Health[12:36] – Mainstream Influence on Diet and Gut Sensitivity[12:49] – Supplements for Gut Health (General Recommendations)[14:29] – Cold Plunges, Hot/Cold Exposure & Hormonal Stress[18:53] – Decoding and Optimizing Lab Work (Not Just Chasing "Normal")[23:19] – Striving for “Optimal” vs. “Normal” in Health Outcomes[24:06] – Strategies for Maintaining Personal Health Amidst Business Growth[26:45] – Simple, Sustainable Strategies for Client Adherence[28:12] – Building Habits: Why Small Steps Win[30:37] – Emotional Triggers for Unwanted Behaviors & Coaching Insights[31:47] – Breaking into the Coaching Business: Passion, Storytelling & Substance[33:54] – Fostering Client Relationships & Boundaries as a Coach[34:53] – Setting Communication Expectations with Clients[37:33] – The Power of Coaching Quality Over Speed[38:43] – Jeffrey’s Ideal Clientele and Full-Spectrum Coaching Approach[41:06] – Wrapping Up: Growth, Mastery, and Ongoing EvolutionFollow Jeffrey Su & First Call Out Fitness:Instagram: @firstcalloutfitnessWebsite: First Call Out FitnessEpisode Availability: Listen to this inspiring conversation with Jeffrey Su on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and right here on YouTube.Stay Connected: 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/Thanks for tuning in! Remember: Growth is a journey, not a destination. Stay open, stay coachable, and keep striving for your best. See you next episode!

Welcome back to another inspiring episode of the Nutrition and Life podcast! In this episode titled “Manifesting Bliss, Living with Intention, and The Power of CORE,” Lisa sits down with the vibrant life coach and personal development expert, Caroline de Posada, for a soul-nourishing conversation on living your most aligned and intentional life.Caroline shares transformative principles—from the foundational “CORE” framework (Clarity, Organization, Resilience, Emotional Intelligence) to her “DARE” philosophy (Dream, Act, Release, Enjoy)—and offers practical insights into manifestation, letting go, emotional intelligence, and the pursuit of true inner bliss. Whether you’re at a personal crossroads or simply seeking to reconnect with your joy, this episode is packed with mind-shifting wisdom and tangible steps for everyday growth.So, pour yourself a coffee, settle in, and join us for an episode filled with laughter, honesty, and actionable guidance as you start your own journey toward bliss!Timestamp Overview:[00:00] – Introduction & What Listeners Will Gain[00:59] – Caroline’s Personal Journey into Life Coaching[04:25] – Introducing the CORE Concept: Find Your Foundation[08:39] – Clarity: Why Most of Us Struggle & How to Find It[15:20] – Emotional Intelligence: Practical Steps to Grow[21:11] – The DARE Formula: Dream, Act, Release, Enjoy[29:22] – Growth and Letting Go: Painful but Powerful[34:11] – What is Living in Alignment? True Bliss Explained[39:29] – Everyday Bliss: Stories, Examples & Living Mindfully[46:13] – Final Reflections & Connect with CarolineFollow Caroline de Posada:Instagram: @carolinedeposadaWebsite: www.carolinedeposada.comEpisode Availability: Listen to this can’t-miss episode on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and via our website! Connect with Us: 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/ If you enjoyed the show, please take a moment to rate, review, and share—your support helps us bring more transformative content to the community. See you for the next episode of Nutrition and Life—helping you thrive, one step at a time!

Welcome back to the Lisa podcast! In this episode, host Lisa Franz sits down with Paulie Campbell—entrepreneur, fitness coach, former professional bodybuilder, and gym owner—to shed light on the realities of the fitness industry. Paulie pulls back the curtain on what it’s truly like to work in fitness, how to set yourself up as a coach, and how clients can finally experience real success by focusing on fundamentals instead of fads.From business advice for new coaches to actionable strategies for building healthier environments, plus an honest discussion on alcohol and lifestyle habits, this episode is packed with wisdom, stories, and straight-talk that will resonate with anyone aiming to elevate their health or career. Whether you’re a fitness professional, an aspiring coach, or a client seeking results—there’s something here for you.Timestamp Overview:[00:00] – Introduction & Today's Focus[01:40] – Paulie’s Career: From Business Grad to Gym Owner[06:30] – Growing a Local Fitness Facility During COVID[12:10] – The Power of Structure: "Lack of Structure Will Yield a Lack of Results"[14:23] – Fads, Social Media, and What Really Works[19:02] – Evolving Approaches to Training & Cardio[24:07] – Is Fat Loss Really Hard? Why Behavioral Change Matters[29:51] – Environmental Influence: Friends, Family & Social Circles[35:05] – Setting Boundaries & Practical Tips for Real Change[38:55] – Moderation, Treats, and the Truth about Alcohol[46:15] – Advice for Coaches: Build In-Person Before Online[49:57] – Final Thoughts & Where to Find Paulie CampbellFollow Paulie Campbell:Instagram: @coach.paulie_inc https://www.instagram.com/coach.paulie_inc/Website: https://www.thebar406.com/coaches/coach-paulieSubscribe, rate, and review! If you found this episode helpful, share it with a friend and help us spread real, actionable fitness wisdom. Join us next week for more empowering conversations on the Lisa podcast!Connect with Us: 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/Your support helps us bring more evidence-based, no-nonsense health and coaching content directly to you. Thanks for listening and being part of the community!

Welcome to another truly insightful episode of the Lisa podcast! Today, host Lisa Franz is joined by renowned physiotherapist, educator, and Human Matrix creator, Zac Cupples. Together, they explore ground-breaking concepts to improve mobility, relieve pain, and optimize movement through foundational elements like breathing, targeted exercise, and practical daily routines.Zac takes us on his journey from competitive sports to expert physiotherapy, sharing transformative tips on breathing for mobility, managing training with pain, unlocking hip internal rotation, and demystifying the split squat. The conversation is packed with actionable advice, myth-busting, and holistic strategies to help listeners train smarter, move better, and live life more fully.Tune in for practical takeaways, in-depth biomechanics, and a behind-the-scenes look at Zac’s internationally acclaimed Human Matrix seminar!So grab your headphones and get ready to enhance your health, movement, and mindset!Timestamp Overview:[00:00] – Introduction & Zac’s Motivation[01:11] – Zac’s Journey to Physiotherapy[03:24] – Why Breathing is Foundational for Mobility[07:25] – Using Breath to Alleviate Shoulder Tension and Stress[11:36] – Should You Train While in Pain? Navigating Injuries, Illness, and Rest[15:24] – Hip Internal Rotation: Why it Matters & How to Improve It[19:39] – Split Squat Deep Dive: Common Mistakes & Perfecting Your Form[24:12] – Addressing Hip Tilt During Split Squats[26:42] – Unlocking Tight Glutes and Piriformis Using Strength Over Stretching[29:24] – Stretching vs. Strengthening: Zac’s Approach to Mobility[31:02] – Headaches: Movement, TMJ, & Holistic Headache Management[36:37] – What Is Human Matrix? Behind Zac’s Transformational Seminar[38:39] – Wrap Up & Where to Find Zac OnlineFollow Zac Cupples:Instagram: @zac.cupplesWebsite: https://zaccupples.com/Episode Availability: Catch this episode with Zac Cupples on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and at Lisa Franz’s website.Connect with Us: Connect with Us: 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/Don’t forget to subscribe, rate, and review the show if you gained value! Thank you for supporting the Lisa podcast and for being part of our incredible community—see you next week for more science-backed coaching, insightful guests, and life-changing strategies!

Welcome back to another transformative episode of the Nutrition and Life podcast! In today's episode, Lisa sits down with Mindset Coach Heather Hakes for a deep-dive into “becoming the conscious creator of your reality.” Together, they unpack the power of mindset, intuition, and identity—plus share loads of actionable strategies for overcoming perfectionism, indecision, emotional blocks, and self-sabotage.Tune in for practical exercises to break free from autopilot living, step-by-step routines for rewiring your habits, and real client stories that show just how powerful your thoughts and emotional states can be. If you’ve ever felt stuck, struggled with self-discipline, or wondered how to manifest the life you actually want, this conversation delivers the goods on moving from inspiration to transformation.Timestamp Overview:[00:00] – Introduction & Guest Welcome[00:32] – Why Mindset Matters: Becoming a Conscious Creator[01:05] – Heather’s Journey to Mindset Coaching[03:20] – Intuition vs. Fear: How to Tell the Difference[07:21] – Perfectionism, High Standards & Progress Over Perfection[12:23] – Morning Rituals: Building the “MIND” Routine[16:01] – Staying Aligned When Life Gets Busy: Tools & Bookending Your Day[17:50] – Client Stories: Breaking Free from Feeling Stuck[21:17] – Conflicting Desires, Cognitive Dissonance & Internal Resistance[24:05] – Money Mindset & The Abundance Boomerang[27:15] – Live Events, Joe Dispenza, and the Science of Personal Reality[33:35] – Mindset & Nutrition: Identity Change for Real Results[35:53] – Emotional Roots of Self-Discipline (and Self-Sabotage)[38:19] – Awareness is the First Step: The Life Assessment Tool[41:25] – Wrap-Up & Where to Find HeatherConnect with Heather Hakes:Website (Free Life Assessment): https://www.heatherhakes.com/Instagram: https://www.instagram.com/heather.hakes/YouTube: @HeatherHakesEpisode Availability: Stream this episode on all major platforms (Apple Podcasts, Spotify, Google Podcasts), or visit our website at https://www.nutritioncoachingandlife.com/ for the full archive and more resources.Connect with Us: 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 the Nutrition and Life podcast! In today’s insightful episode, Lisa wraps up Menopause Month with a comprehensive overview of the most critical lessons and actionable strategies gathered from last year’s leading experts on menopause, including Dr. Lara Bryden, Jason Theobald, Dane Anderson, Louise Digby, and more.Whether you’re in your thirties looking to prepare, currently navigating perimenopausal symptoms, or well into menopause, this episode delivers a wealth of evidence-based tips covering everything from hormonal shifts to metabolism, weight management, nutrition, exercise, lifestyle adjustments, and mindset. Lisa distills complex science and expert interviews into easy-to-implement steps—empowering you to thrive during this life transition.So grab a notebook (or just sit back and listen), and let’s dive into a science-driven, encouraging guide to making menopause your next chapter of strength and vitality!Timestamp Overview:[00:00] – Introduction & Menopause Month Recap[00:29] – Why Knowledge Empowers: Dispelling the Myths[01:43] – Understanding the Transition: What Happens During Perimenopause[03:23] – Why Symptoms Happen & The Role of Genetics[04:21] – Top 10 Most Common Menopause/Perimenopause Symptoms[09:03] – Validating the Experience: It’s Not “All in Your Head”[09:03] – Metabolism and Weight Management Challenges[12:03] – Protein Prioritization for Body Composition[13:11] – Balancing Macronutrients Smartly[14:27] – Meal Timing: Fasting, Snacking, & What Works[16:55] – Blood Sugar Management for Symptom Relief[18:25] – Tackling Emotional Eating & Building Food Awareness[20:43] – The Science and Power of Exercise in Menopause[21:20] – Resistance Training: The Non-Negotiable Factor[24:02] – Balancing Cardio & Stress: Avoiding the Cortisol Trap[24:55] – Recovery and Listening to Your Body’s New Signals[27:56] – Stress and Sleep: Why They Matter Now More Than Ever[29:09] – Lisa’s Toolkit: Practical Sleep Hygiene & Stress-Reduction Habits[35:02] – Parasympathetic Activities: Reset Your Nervous System[35:56] – Anxiety & Mindset: Support Beyond Supplements[36:47] – Addressing Inflammation and Supporting Liver Health[39:24] – Reducing Toxic Load for Hormone Balance[40:12] – Gut Health and the Estrobolome Connection[41:18] – Supplements: What’s Worth Considering[46:48] – Hormone Therapy: What You Should Know[48:43] – Bioidentical Hormones, Timing, and Personalizing Care[50:03] – Mindset Matters: Redefining Identity in Menopause[51:15] – Lisa’s Practical Framework for Thriving During Menopause[56:00] – Final Words: You’re Not Alone & Your Best Is Yet to ComeConnect with Us: 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/Your support helps us reach and empower more women. Thanks for tuning in, and remember: you’re not alone—the best is yet to come!

Welcome back to another inspiring episode of the Nutrition and Life Podcast! Today, Lisa sits down with the insightful health coach Nicola Farndell, who shares her transformative journey through anxiety, self-doubt, and decades of diet culture to becoming a powerful force in women’s health and menopause coaching.This episode is packed with honest reflections on Nicola’s battle with body image, her reframing of menopause as a new beginning, and her five-pillar approach to health that centers mindset, nutrition, movement, sleep, and stress. Tune in for empowering strategies to build self-worth, practical and sustainable health habits, and expert wisdom for navigating hormonal shifts—whether you’re in your thirties, forties, fifties, or beyond.Get ready for an uplifting, actionable episode that will leave you feeling seen, inspired, and ready to thrive in any life stage!Timestamp Overview:[00:00] – Welcome & Nicola’s Introduction[00:35] – Why Menopause Is Not the End, but a New Beginning[00:47] – Nicola’s Journey: From Anxiety to Health Coaching[09:05] – Diet Culture, Disordered Eating & Breaking Free[14:54] – From Scale Obsession to Strength & Confidence[20:48] – The Five Pillars: Mindset, Nutrition, Movement, Sleep, Stress[26:24] – How to Build Self-Worth & Confidence (Beyond the Gym)[33:14] – Simple Steps for Menopausal and Perimenopausal Health[39:39] – Nutrition Quality, Acceptance & Fueling for Resilience[41:11] – Final Takeaways, Resources & Connect with NicolaConnect with Nicola Farndale:Instagram: @nicfarndell https://www.instagram.com/nicfarndell/Website & Free Guide: https://lifenow.uk/➔ Download the Perimenopause Revival Guide directly from her website!If you enjoyed this episode, please subscribe, rate, and leave us a review! Your feedback helps us spread empowering conversations to more listeners.Connect with Us: 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/ If you enjoyed the show, please take a moment to rate, review, and share—your support helps us bring more transformative content to the community. See you for the next episode of Nutrition and Life—helping you thrive, one step at a time!

Welcome back to another powerful episode of the Nutrition and Life podcast! Today, Lisa chats with Stefanie Adler, a fertility, hormone, and gut health nutritionist, who is on a mission to empower women with real, personalized health solutions. Stefanie shares her inspiring journey from overcoming childhood gut issues to helping countless women break free from cookie-cutter health advice and truly thrive.In this episode, Stefanie and Lisa dive deep into the vital topics of hormone balance, the real story behind hormonal birth control, how to sync your workouts with your menstrual cycle, and how personalized gut health care can transform your well-being. Stefanie busts some big myths, explains actionable steps, and introduces life-changing tools like the HTMA (Hair Tissue Mineral Analysis) test.Grab your favorite drink and get ready to take notes—this episode has tons of practical advice and expert insights you won’t want to miss!Timestamp Overview:[00:00] - Introduction & Stefanie’s Story[04:19] - The Truth About Hormonal Birth Control[12:55] - Cycle Syncing Workouts for Women[19:32] - Personalizing Fitness for Your Cycle[20:55] - Gut Health: Why Women Struggle with Bloating & Constipation[23:00] - Microbiome, Probiotics, and Fermented Foods[27:03] - The Importance of Prebiotics & Feeding Good Bacteria[30:11] - What is HTMA? The Game-Changer for Mineral & Hormone Health[34:12] - How to Access and Interpret HTMA Tests[37:17] - HTMA vs. Blood Tests: Why Minerals Matter[40:44] - Pro Tips for Supplements and Personalized Nutrition[41:25] - Wrapping Up and TakeawaysFollow Stefanie Adler:Website: https://www.stefanieadler.com/Instagram: https://www.instagram.com/stefanieadlerwellness/Episode Availability: Listen to this can’t-miss episode on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and via our website!Connect with Us: 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/If you enjoyed the show, please take a moment to rate, review, and share—your support helps us bring more transformative content to the community.See you for the next episode of Nutrition and Life—helping you thrive, one step at a time!

Welcome back to another empowering episode of The Nutrition and Life Podcast! This week, Lisa welcomes Dr. Krystle Zuniga—oncology dietitian, Ph.D., and nutrition myth-buster—to dive deep into the vital connection between nutrition, movement, and cancer prevention. Dr. Zuniga brings a science-backed, compassionate approach to fighting cancer at all stages: from prevention, through treatment, and into survivorship.Together, Lisa and Krystle unpack some of the most persistent myths around “cancer-fighting” foods and supplements, strategies for building a diet that supports metabolic health, and the importance of joy and stress management along the journey. Whether you love practical food guidance, crave clarity about soy or dairy, or want to better understand nutrition during and post-cancer treatment, this episode is jam-packed with actionable insights for everyone!Get ready to learn the latest evidence, clear up confusion about supplements, and discover how simple, positive dietary changes can add up to real cancer prevention. Let’s dive in!Timestamp Overview:[00:00] – Introduction to Dr. Krystle Zuniga & Episode Preview[02:31] – Nutrition, Lifestyle, and the Reality of Cancer Risk[03:20] – Key Cancer Prevention Guidelines (What Works, What Doesn’t!)[06:00] – Supplements: Science and Surprising Risks[07:37] – Soy: Busting Myths and Revealing the Benefits[10:20] – Dairy, Calcium, and the Evidence on Cancer[12:03] – The Role of Vitamin D (Are You Getting Enough?)[13:46] – Practical Steps: Boosting Fiber & Building a Cancer-Protective Diet[15:58] – Movement, Exercise, and Physical Activity for Prevention[18:04] – Special Considerations for Cancer Survivors[19:46] – The Truth About Sugar, Sweet Tooths, and Cancer Growth[21:52] – Stress, Social Support, and Building Emotional Resilience[28:05] – Navigating Nutrition During Cancer Treatment[31:21] – Protein Needs: How to Balance Quality and Quantity[36:26] – Meal Timing Tips for Wellness & Recovery[39:43] – Spotlight on Alcohol: Why “Less Is Best” for Prevention[42:39] – Final Takeaways, Resources, & Where to Follow Dr. ZunigaFollow Dr. Krystle Zuniga:Instagram: @cancernutritionhqWebsite: https://cancernutritionhq.com/Listen Anywhere: This episode is available on all major podcast platforms including Apple Podcasts, Spotify, and Google Podcasts.Stay Connected: Visit us at https://www.nutritioncoachingandlife.com/ for more resources and previous episodes. Don’t forget to follow us on Instagram for daily updates, wellness tips, and community support!If today’s episode helped you, please subscribe, share, and leave a review—your feedback helps us empower more listeners to reclaim their health!

Welcome back to another empowering episode of the Nutrition and Life podcast! In today’s episode, host Lisa sits down with the brilliant Michelle Routhenstein - registered dietitian, heart health expert, and passionate advocate for prevention over treatment. Michelle dives deep into the actionable strategies for taking control of your cardiovascular well-being, from understanding your numbers to fine-tuning nutrition for optimal heart health.Discover the secrets behind managing blood pressure, inflammation, cholesterol, and blood sugar—all with practical, science-backed advice. Michelle’s personalized, sustainable approach shines a light on the path to vibrant heart health, debunking common nutrition myths and empowering listeners to create lasting change. Whether you’re interested in prevention, managing family risk, or just curious about what real heart-healthy eating looks like, this episode delivers the insights you need.Pour your favorite beverage, grab a notebook, and get ready to transform your heart health journey with real-world tips, fascinating science, and down-to-earth conversation!Episode Timestamp Overview:[00:00] - Introduction & What Listeners Can Expect[00:43] - Michelle’s Background & Journey into Heart Health Nutrition[05:56] - The Four Pillars of Cardiovascular Health[15:02] - Practical Steps: Monitoring & Lowering Blood Pressure[27:48] - The Role of Saturated Fat, Red Meat, & Personalized Approaches[34:08] - Carbs, Fiber, & Gut Health for Heart Optimization[38:03] - Michelle’s Six-Week Heart Optimization Program “Optimize”[41:31] - Making Changes Sustainable: Tips for Busy Lives[41:57] - Final Takeaways & Where to Find MichelleConnect with Michelle Routhenstein:Instagram: @heart.health.nutritionist https://www.instagram.com/heart.health.nutritionist/Website: https://entirelynourished.com/Episode Availability: Catch this inspiring conversation with Michelle on Apple Podcasts, Spotify, Google Podcasts, or YouTube.