Nutrition & Life

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/

Welcome back to another inspiring episode of the Nutrition and Life podcast! Today’s conversation centers around practical, real-world strategies for weight management, healthy living, and finding more joy and autonomy in your daily routine. Host Lisa Franz welcomes the amazing Dr. Molly Lupo, nurse practitioner, nutrition and lifestyle specialist, mom of four, and founder of the Nourish six-month lifestyle program!Dr. Lupo discusses why nutrition quality trumps restriction, how body composition matters more than the number on the scale, the science (and psychology) behind hunger hormones, and why a simple “time audit” can transform your health journey. Whether you struggle with food prep, want to craft a week that brings you more energy and happiness, or need to bust through a weight loss plateau, this episode packs a powerhouse of actionable insights and resources.So grab your favorite drink, settle in, and get ready to uncover science-based tools, mindset shifts, and everyday hacks for thriving, not just striving—on your health journey!Timestamp Overview:[00:00] – Introduction & Welcome Dr. Molly Lupo[00:36] – Building Abundance vs. Restriction in Nutrition[02:14] – The Power of Time Audits and Weekly Crafting[08:40] – The Time Audit Method Explained[16:28] – Body Composition vs. The Number on the Scale[20:32] – Strength Training Insights for Women[22:11] – Breaking Through Plateaus: Real-World Tactics[25:42] – The Value of Maintenance Phases in Fat Loss[32:37] – Food Prep Tips, Tools & Weekly Strategies[36:06] – Breakfast, Snacks, & Protein-Packed Options[39:10] – Putting it All Together: Final Time Crafting Tips[40:46] – Where to Connect with Dr. Molly Lupo & ClosingFollow Dr. Molly Lupo:Instagram: @drmollylupo https://www.instagram.com/drmollylupoWebsite & Coaching: www.mollylupo.comListen & Subscribe: Catch all episodes of the Lisa podcast on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform.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 eye opening episode of the Nutrition and Life podcast! In today's insightful conversation, host Lisa Franz sits down with gut health specialist and coach Courtney Smith to explore the intricate world of digestion, parasites, holistic health, and what it truly takes to restore gut resilience from the inside out. Courtney shares her personal journey from bodybuilding and chronic illness to helping others heal, decode challenging symptoms, and take back control of their wellbeing.Join us as we demystify parasites (yes, everyone has them!), uncover the real impact of lifestyle on gut health, reveal actionable detox strategies, and discuss how nutrition, mindset, and stress management converge for lasting results. Whether you're struggling with persistent symptoms, curious about parasite cleanses, or want to optimize your gut for energy and clarity, this episode is packed with practical tips and empowering advice.So grab your notebook, settle in, and get ready for expert guidance, heartfelt stories, and clear next steps towards gut health. Let's dive in!Timestamp Overview:[00:00] – Introduction and Courtney’s Passion for Gut Health[00:45] – Courtney’s Personal Journey into Gut Healing[06:10] – Parasites: What They Are & Where They Come From[08:57] – How Parasites Affect Your Body and What To Do[15:51] – Safe and Effective Detox Protocols[23:36] – Bodybuilding, Diet Extremes, and Gut Health[28:11] – The Power of Gut Diversity and Food Choices[30:54] – Kombucha and Probiotics: Are They Right for You?[34:29] – Actionable Gut Health Tips: Acne, Rashes, Brain Fog[37:55] – Reducing Toxins & Supporting Your Liver[39:03] – Nervous System Regulation for Gut Health[40:51] – Free Resources and Courtney’s Upcoming Toxicity Quiz[41:15] – Closing Notes and How to ConnectConnect with Courtney Smith:Instagram: @thekeystonutrition https://www.instagram.com/thekeystonutrition/Website: https://www.thekeystonutrition.com/Episode Availability: Listen to this episode on all major platforms: Apple Podcasts, Spotify, Google Podcasts. 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 episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with the inspiring Joanne Coates, a dedicated yoga teacher, breathwork specialist, and former school teacher who shares her journey from burnout to balance (well, kind of!), and gives invaluable tips on tuning into your body, building a purposeful morning routine, and weaving movement, mindfulness, and breath into your daily life.If you’ve ever struggled with slowing down, saying “yes” to self-care, or finding the right style of yoga or movement for you, this episode will give you practical, actionable steps for creating more calm and intention, without the pressure of “perfect balance.” Get ready for wisdom, relatable stories, and Joanne’s wonderful reminders to be gentle with yourself. Let’s dive in!Timestamp Overview:[00:00] – Introduction and Joanne’s Main Takeaway: Listening to Your Body[01:06] – Joanne’s Personal Story & Career Transition[04:12] – How to Start Listening to Your Body & Signs to Watch For[07:00] – The Hamster Wheel Analogy & Permission to Slow Down[09:04] – Designing Morning Routines that Actually Work for You[14:07] – Intention over Obligation: Finding Your Why for Self-Care Habits[16:44] – Motivation vs. Intuition: When to Rest or Push Yourself[18:24] – Why Life Isn’t About Perfect Balance and That’s OK[21:38] – Life Phases and Flexible “Balance” for Women[24:03] – Yoga for Beginners: Where to Start & What Style Is Right for You?[27:51] – Letting Go of Comparison on (and off) The Mat[33:38] – The Power of Intention in Yoga Practice[34:13] – Practical, Simple Breathwork for Everyday Life[39:26] – Final Takeaways, Joanne’s Online Presence & Where to ConnectFollow Joanne Coates:Instagram: @joanne_wellth https://www.instagram.com/joanne_wellthFacebook: https://www.facebook.com/joannewellth/Episode Availability: Listen to this episode of Lisa on all major podcast and video platforms, including Apple Podcasts, Spotify, Google Podcasts, and YouTube.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 insightful episode of the Nutrition and Life podcast! Today’s show features renowned scientist, researcher, and Director of Sports Science and Medicine at FSU, Dr. Michael Ormsbee. In this deep-dive conversation, Dr. Ormsbee unpacks common misconceptions around body composition changes, sustainable habits, and the science behind pre-sleep nutrition. If you’ve ever wondered about the truth of eating before bed, how protein timing affects fat loss and muscle gain, or how to form real, lasting changes, this episode is for you!Get ready for expert-backed clarity on everything from metabolism, fat storage, pre-sleep protein, plant-based versus animal-based protein, and recovery. Lisa and Dr. Ormsbee also discuss practical strategies for making lasting health changes and bust through the noise of nutrition misinformation in today’s fast-paced world.Episode Highlights & Timestamps:[00:00] – Introduction & What Listeners Will Gain From This Episode[02:15] – Dr. Ormsbee’s Background & Passion for Sports Science/Nutrition[05:32] – Researching Pre-Sleep Nutrition: Myths, Questions, and Findings[08:37] – What Happens to Metabolism and Fat When You Eat Protein Before Bed?[15:17] – Caloric Surplus vs. Deficit & Long-Term Protein Intake Data[17:43] – Does Eating at Night Impact Sleep? Latest Research Insights[19:32] – Whey vs. Casein for Pre-Sleep; Tried-and-True & New Proteins[22:33] – Advancements: Sleep, Recovery, Plant-Based Protein, and Future Research[29:04] – Real Foods vs. Protein Shakes: What About Cottage Cheese?[31:03] – Small Habits, Coaching, and Dr. Ormsbee’s Online Course Details[33:40] – What To Do When You’re Not Seeing Results: Real-Life Tips[35:59] – Consistency, Routine, and Being Your Own “Experiment”[40:06] – Coaching, Mentorship, and Where to Find Dr. Ormsbee’s Work[40:31] – Outro and Final ThoughtsConnect with Dr. Michael Ormsbee:Instagram: @mikeormsbee https://www.instagram.com/mikeormsbee/Twitter/X: @mikeormsbeeFSU Institute of Sports Sciences and Medicine: ttps://annescollege.fsu.edu/faculty-staff/dr-michael-ormsbeeOnline Course: https://www.thegreatcoursesplus.com/michael-ormsbeeListen to the Podcast: Catch this episode on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform.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 episode of the Nutrition and Life Podcast! In today’s inspiring conversation, host Lisa Franz sits down with Calvin Masters an IFBB Pro, passionate online coach, and mindset enthusiast. They dive deep into the world of coaching: breaking into the industry, overcoming imposter syndrome, the essentials of being a truly great coach, and how mindset can make or break your client's journey.Whether you’re a new coach struggling to find your footing, a seasoned trainer looking to boost client results, or someone on their personal fitness journey, this episode packs practical advice, real stories, and mindset gems that will fuel your growth. Calvin shares his route from metal fabricator to full-time coach, how passion trumps credentials, the power of incremental wins, and why exceeding your clients’ goals is more impactful than a perfect plan.Relax, tune in, and get ready to take your coaching career or fitness pursuit to the next level with actionable tips, real talk, and proven strategies from two leaders who walk the walk.Timestamp Overview:[00:00] – Welcome & Calvin’s Biggest Lesson for New Coaches[02:20] – Calvin’s Journey: From Blue Collar Job to Full-Time Coach[09:44] – What Really Makes a Great Coach?[13:45] – Coaching with Empathy: Adapting to the Client[17:07] – Believing in Clients and Exceeding Expectations[18:40] – Mindset Work: Overcoming Setbacks, Building Motivation[23:50] – Staying Hungry: Setting and Smashing New Goals[27:29] – Helping Clients Love the Process, Not Just the End Goal[31:18] – Dealing with Setbacks: Plateaus, Inflammation, and Hormones[34:14] – Calvin’s Personal Mindset Practices & Avoiding Burnout[38:12] – Navigating Client Detachment & Boundaries as a Coach[42:12] – Coaching Takeaways: What Actually Sets You Apart?[44:36] – Final Thoughts and Where to Find Calvin & LisaFollow Calvin Masters:Instagram: https://www.instagram.com/masters_fitness/Website: https://mastersfitnesscoaching.com/Episode Availability: Listen to the Nutrition and Life podcast wherever you get your podcasts on Apple Podcasts, Spotify, Google Podcasts, and the Nutrition Coaching and Life 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 action-packed episode of the Nutrition and Life podcast! Today, Devan from Mindset Cafe Podcast is joined by our own inspiring host, Lisa Franz nutrition coach, podcast host, digital nomad, and a force for food freedom, healthy habits, and self-empowerment. Dive into an engaging conversation as Lisa shares her personal journey from restrictive diets to living in “the body you love” while pursuing “the life you love.”Lisa unpacks the realities and myths of nutrition and fitness, discussing the importance of nutritional periodization, hormone health, reversing chronic dieting damage, and the need for personalizing your fitness journey. Whether you’re struggling with moderation, overeating during the holidays, or breaking old habits, this episode is packed with actionable advice, clear explanations, and truly empowering wisdom.Kick back, get inspired, and discover how to reframe your health journey for success, and enjoy that slice of cake along the way!Timestamp Overview:[00:00] - Motivational Introduction & Welcome[00:30] - Introducing Lisa Franz: Credentials & Mission[01:22] - Lisa’s Journey: From Diet Struggles to Food Freedom[03:16] - Coaching Philosophy: Teaching Clients for Long-Term Success[07:54] - Nutritional Periodization: What Is It and Why It Matters[13:28] - Common Myths in Fat Loss & Muscle Building[17:06] - Debunking Age and Metabolism Excuses[19:13] - Nutrition & Hormones: The Food-Fertility Connection[24:34] - Personalization, Coaching Red Flags, and Social Media Myths[26:30] - Enjoying Social Eating & Holidays Without Derailed Progress[32:00] - Building Habits, Preparation, and The Power of Intention[32:45] - Lisa’s “Legacy Wall” Message for the Next Generation[33:42] - Where to Find Lisa & Final ThoughtsEpisode Availability: Listen on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly via Nutrition Coaching and Life.Connect with Mindset Cafe: For updates, behind-the-scenes content, and to join the conversation:Instagram: @mindsetcafepodcastWebsite: https://www.devangonzalez.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/