Nutrition & Life

Welcome back to another energizing episode of the Nutrition and Life podcast! In this episode, host Lisa Franz sits down with fitness and wellness expert Kerstin Schulze for a deep dive into the science and practicality of lifelong fitness, balanced living, and thriving through every stage of life, especially for women over 40.From Kerstin’s journey as an elite athlete and fitness innovator to actionable solutions for busy schedules, menopause, injury recovery, and having your cake (and eating it, too!), this episode is packed with empowering mindset shifts and realistic tips you can implement right now. Kerstin also shares her proven blueprint for sustainability, the power of short workouts, and the often-overlooked role of strength training for longevity, health, and confidence. Whether you’re a college student, busy mom, or navigating hormonal transitions, there’s something here for you.Pour a cup of warm lemon water, press play, and let’s get stronger together!Timestamp Overview:[00:00] – Welcome & Introduction[00:27] – Why Fitness for Busy Lives: Kerstin’s 10-Minute Method[01:10] – Kerstin’s Story: Athlete to Fitness Innovator[05:33] – Fitness After 40: Blueprint for Thriving, Not Declining[06:38] – The 5-Minute Habit: How to Create Sustainable Change[09:18] – Efficient Full-Body Workouts: 10–30 Minute Training[11:00] – Fitness Through Every Life Stage: Scheduling, Consistency & Mindset[12:12] – Micro Workouts: Using Spare Minutes for Real Results[13:40] – Accountability: Friends, Coaches, and Scheduling[15:01] – Functional Fitness & Long-Term Health Benefits[17:27] – Sprint Training & Menopause: High Intensity, Low Stress[23:53] – Hot & Cold Therapy: What Works for Women[26:32] – Party & Diet: Balancing Social Life & Results[30:12] – Portion Control & Mindful Eating Strategies[34:35] – Supplements for Menopause & Beyond[39:05] – Working Out Through Injuries & Maintaining Consistency[41:19] – Final Thoughts, Resources, and Where to Find KerstinConnect with Kerstin Schulze:Instagram: https://www.instagram.com/partyanddietWebsite: www.partyanddiet.comGet your first month free with code PARTY15!Listen & Subscribe: Find the Nutrition and Life Podcast on all 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 another invigorating episode of the Nutrition and Life podcast! Today’s guest is none other than Renee Schneider, an accomplished coach, bodybuilding competitor, ad agency owner, and cookbook creator joining Lisa to break down the complexities of nutrition, competition prep, hormonal transitions, HRT, and how to truly become your own advocate on your health journey.Whether you’re a seasoned athlete, navigating perimenopause, or a lifestyle client wanting to take the next step, Renee’s blend of hard-earned wisdom and practical coaching tips provides the clarity and inspiration you need. Get ready for an empowering discussion about growth mindset, the realities of bodybuilding, how to make peace with improvement seasons, and building healthy food habits (spoiler: it’s okay for meals to be simple and repetitive!).Grab your favorite snack, settle in, and let’s dive into an episode packed with actionable advice, candid stories, and lessons for every listener looking to transform both mind and body.Timestamp Overview:[00:00] - Introduction & Setting Intentions[01:16] - Renee’s Journey into Coaching and Competition[04:58] - Stage Life, Identity, & Growth Mindset[09:58] - The Challenge and Importance of Off-Season[14:38] - Coaching Gen Pop: Overcoming Fear of Eating More[17:16] - Renee’s Personal HRT Experience & Lessons Learned[23:17] - What Renee Uses Now: Peptides, HRT, and More[25:24] - Navigating Menopause & Hormonal Health: Practical Tips[29:51] - Mindset, Delayed Gratification, & Everyday Wins in Coaching[30:49] - Food Simplicity & Real Food Enjoyment[37:23] - Educating Kids & Changing Family Food Culture[40:16] - Final Thoughts & Where to Find ReneeFollow Renee Schneider:Instagram: @renee_fitphysique https://www.instagram.com/renee_fitphysique/Website: https://triocoaching.fit/Facebook: https://www.facebook.com/renee.schneider.106/Episode Availability: Catch this episode (and more!) on all your favorite platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on the Nutrition 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 to another episode of the Nutrition and Life Podcast! Today’s focus: gut health, functional medicine, and practical nutrition tools with special guest, Dasha Agoulnik. Dasha is a nutrition data scientist, gut health expert, and health liaison who masterfully bridges evidence-based medicine with practical lifestyle strategies. Host Lisa Franz and Dasha cover everything from the differences between IBS, IBD, SIBO, and celiac disease, to constipation hacks, elimination diets, probiotics, and actionable approaches for resilient gut health.Whether you’re struggling with digestive pains, interested in female gut health, or simply seeking to level up your nutrition, this episode is packed with clear explanations and digestible takeaways. Get ready for expert insights, real-life stories, and plenty of tips you can implement right away!Timestamp Overview:[00:00] – Welcome & Guest Introduction[00:44] – Dasha’s Journey: From Data Science to Gut Health[03:02] – Diagnoses: Celiac, IBD, and Navigating Autoimmunity[04:25] – Gut Terminology 101: IBS, IBD, SIBO, Celiac[07:51] – Should You Try an Elimination Diet? Dasha’s Approach[10:50] – Food Sensitivity Testing: Myth-Busting[13:02] – Gut Health & The Female Cycle[14:58] – Tackling Constipation: 3-Phase Practical Protocol[17:31] – Bile, Enzymes, Stomach Acid: The Digestion Trio[21:42] – Probiotics, Functional Foods, & Supplementation[25:49] – Prebiotics, Postbiotics, Synbiotics Explained[27:11] – Building the “Ideal Day” for Gut & Hormone Health[33:06] – The Reality of Alcohol, Sugar & Long-Term Gut Care[36:45] – Key Takeaways & Getting Started with Dasha’s Toolkit[38:20] – Where to Learn More & Connect with DashaResources & Connect with Dasha:Download Dasha’s Gut & Hormone Health Bundle:Dasha’s Resources & Free ToolkitInstagram: @coreperform | @dashafitnessWebsite: coreperform.comListen & Subscribe: Catch this episode on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform. Don’t forget to rate and review to help us reach more listeners who want actionable, science-backed tools!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 Lisa podcast! This week, we have an inspiring conversation with Noelle Shannahan—competitive wellness athlete, coach, and science enthusiast—hosted by Lisa Franz. Noelle opens up about her athletic journey from dance to powerlifting to physique competition, sharing refreshingly honest insights into body image, strength, and the challenges of nutrition and training for women in sport.Join us as we bridge the gap between research and real-life coaching, dive deep into the nuances of the wellness category, and offer practical strategies for hunger management, nutritional periodization, and building a resilient mindset. Whether you're an aspiring competitor, an experienced lifter, or simply on a journey toward better health, this episode delivers golden nuggets you can start applying today.So grab your headphones, get comfy, and let’s embark on a science-meets-experience deep-dive into physique sport, food relationships, and strength!Timestamp Overview:[00:00] – Introduction: Meet Noelle Shannahan & today’s agenda[01:23] – Noelle’s journey: From dance & body image struggles to powerlifting & bodybuilding[05:13] – What is the Wellness category? Physique standards & lower body development[07:03] – Wellness training splits: Why Noelle trains glutes & legs four days a week[09:43] – Coaching herself: Pros, cons, and the reality for seasoned athletes[11:58] – Competition plans, setbacks, and prepping for the stage[13:21] – How to manage hunger while cutting: Mindset, moderation & “suck it up, buttercup”[17:41] – Hidden calories, digestive health & practical fat loss tips[19:34] – Nutritional periodization: Surplus, deficit, and why gen pop should track[26:49] – Body recomposition & realistic expectations for muscle gain and fat loss[27:11] – Relationship with food after prep & gaining in the offseason[31:26] – Gen pop struggles: Defining clear goals, emotional eating, and the “gap vs. gain” mindset[35:45] – Applying strength and conditioning principles to everyday training[38:48] – Strategy, periodization & managing all kinds of “fatigue”—in and out of the gym[40:38] – Wrap-up & where to find NoelleFollow Noelle Shannahan:Instagram: https://www.instagram.com/lnoelle_liftsCoaching & updates: https://www.shannahansc.com/You can listen to this episode on all major platforms—Apple Podcasts, Spotify, Google Podcasts, and 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 to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Joe Hoye, a dynamic nutrition coach and founder of Diet Detox, whose transparent, down-to-earth approach to weight loss, habit change, and mindset transformation has already empowered hundreds of women to build healthier, happier lives.Joe gets candid about the real story behind “detox diets” (hint: it’s the opposite of the quick-fix trends out there), shares his personal journey from gym-shy teen to coach, and explains how he learned the power of trust, mindset shifts, and sustainable nutrition, to deliver changes that actually last. You’ll also hear about his innovative $1 Diet Detox Challenge, the role of resistance training for women 40+, and how simple mindset exercises can completely transform your relationship with food…and yourself.Tune in for practical strategies, relatable anecdotes, and a whole lot of fun and encouragement for every listener seeking real change!Timestamp Overview:[00:00] - Introduction & Episode Goals[01:21] - Joe’s Inspiration & Journey into Coaching[10:04] - Building Trust, Fun, and the Client Relationship[13:24] - From 8-Week Fat Loss Challenges to Sustainable Coaching[16:08] - Breaking Limiting Beliefs About Dieting[18:36] - Mindset Shifts: Identity, Thoughts, and Behaviors[21:14] - Actionable Steps: “Little You vs. Big You” Exercise[25:55] - The Power of Self-Talk & Identity Statements[27:00] - Real Client Examples: Making Yourself a Priority[29:58] - Expanding What’s Possible As You Age[31:44] - Gaining Clarity & Goal Setting When You Feel Stuck[32:49] - Overcoming Barriers to Strength Training[35:34] - Lifestyle Habits for a Happier Body[38:02] - What to Expect from the $1 Diet Detox Challenge[39:31] - Wrapping Up & Ways to Connect with JoeDrop 5 lbs in 5 Days: https://results.hoyefit.com/5x5resetConnect with Joe Hoye:Instagram: @hoye.fitWebsite: https://hoyefit.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! In today’s episode, Lisa sits down with the incredible Tony Andonoff—a passionate coach, late-blooming bodybuilder, and advocate for sustainable, lifelong health. If you’ve ever struggled with your relationship to food, building lasting discipline, or finding a coaching approach that works in real life (not just for athletes), this episode is a must-listen.Tony shares his journey to peak physique at age 47, how his family motivated him to lead by example, and why viewing food as fuel—not just pleasure—can be transformative for anyone. Together, Lisa and Tony dig deep into practical strategies for making “boring” meals enjoyable, the challenges (and surprising rewards) of macro tracking, and the essential role of mindset, accountability, and support systems in building long-term fitness habits.Whether you’re just starting your health journey, coaching others, or navigating the ups and downs of everyday life, this episode is packed with relatable insights, tactical advice, and plenty of encouragement to help you transform your mindset and your habits—for good.So grab your notebook, settle in, and get ready for another episode packed with expert guidance and no-nonsense motivation!Timestamp Overview:[00:00] – Introduction & Topic Overview[00:26] – What Tony Wants Listeners to Learn: Food as Fuel[01:52] – Tony’s Journey: From Gen Pop to Competitive Bodybuilding[04:11] – Learning from Coaching, Keto Diet & Mindset Shifts[05:59] – Coaching General Population: Practical Advice[09:03] – Shifting Clients’ Attitude About Food Choices[10:18] – Key Habits: Hydration, Protein Intake, & Vegetables[13:12] – Meal Composition Strategies for Real Life[14:20] – Essential Fats & Building Better Meals[15:28] – Adapting Taste Buds & Making Healthy Food Enjoyable[18:12] – Committing to the Process & Taste Bud Transformation[21:43] – Condiments & Practical Tips for Meal Prep[22:32] – Macro Tracking: Overcoming Resistance & Learning[24:45] – Long-Term Coaching Mindset[29:04] – Why Tracking Food Changes Everything[31:01] – Meal Plans vs. Macros: Which Works Best?[33:49] – Mindset, Discipline & Navigating Social Support[38:11] – The Critical Role of Communication & Accountability[43:51] – Lasting Change: Inspiration, Self-Priority & Personal Growth[44:34] – Closing Thoughts & Where to Find TonyFollow Tony Andonoff:Instagram: @teamadonoff https://www.instagram.com/teamandonoff/Facebook: https://www.facebook.com/people/Team-Andonoff-Coaching/100094725375420/Episode Availability: Listen to this powerful conversation with Tony Andonoff on all major platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Welcome to an inspiring episode of the Nutrition and Life podcast! Today, Lisa sits down with brain health and holistic healing expert, Fallon Jordan. Together, they dive deep into the powerful foundations behind our behaviors, practical ways to rewire our lives, and actionable advice to step into your full sovereignty and vitality.Fallon brings her experience as a health coach with Amen Clinics, her expertise in dementia prevention, and a passion for bridging science, energy work, and holistic modalities. Whether you're seeking your purpose, want to heal your relationship with yourself, or are ready to transform your life from the inside out—this episode delivers wisdom, laughter, and truly life-changing tips.Sit back and enjoy a conversation rich with heart, science, spirituality, and tangible exercises. Let’s get started!Timestamp Overview:[00:00] - Introduction: Why Healing is Always Possible[01:15] - Fallon’s Journey: From Curiosity to Brain Health Coaching[02:48] - Brain Injuries, SPECT Scans, and Dementia Prevention[06:39] - Holistic Healing: Nutrition, Energy, and Individuality[10:17] - Finding Purpose & Human Design[15:21] - Projectors, Generators, and Living Authentically[20:00] - The Power of Frequency, Sound, and Presence[21:30] - Fallon’s Step-by-Step Organizational Approach[33:10] - Becoming a Higher Version of Yourself: Mirror Work & Self-Love[36:27] - Divine Partnerships and Self-Worth[39:08] - The Body as Home: Loving Movement and Self-Care[40:29] - Grounding, Gratitude, and Creating Energetic Space[41:12] - Wrapping Up: Digital Nomad Life & Final ThoughtsConnect with Fallon Jordan:Instagram: @iamfallonjordanWebsite & Courses: fallonjordan.comEpisode Availability: Listen to this episode on all major platforms—Apple Podcasts, Spotify, Google Podcasts—and on our official 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 the Nutrition and Life podcast! In today’s episode, host Lisa Franz is joined by perimenopause and menopause fitness expert Kayla Johnson. Together, they unpack the complex realities of navigating hormonal shifts, evolving nutrition, and sustainable lifestyle strategies for women in midlife. Kayla shares her unique journey from group fitness instructor to a thriving online coach, her hard-learned wisdom around “new battles require new weapons,” and why reframing menopause can empower women to break free from old, unhelpful patterns.Lisa and Kayla get real about weight gain, metabolic slow-down, mental health struggles, and the controversies and breakthroughs in hormone replacement therapy and GLP-1 peptides, all while providing practical, actionable advice for thriving—not just surviving—through the menopause transition.Whether you’re in perimenopause, menopause, or simply want to future-proof your wellness, this conversation is packed with insights, myth-busting, and Kayla’s signature tough-love encouragement!Sit back and get ready for an episode full of expertise, empathy, and the support you wish you’d heard years ago.Episode Timestamps:[00:00] – Welcome and Kayla’s “new battles, new weapons” message[01:45] – Kayla’s background: from dancer to fitness entrepreneur[05:35] – Navigating COVID, family, and the transition to online coaching[09:15] – Kayla’s menopause wakeup call and founding her 90-Day Program[13:10] – Why “eat less, move more” won’t work in midlife[15:31] – Breaking from diet culture: whole foods, fiber, joy, and muscle[18:45] – Meal planning, protein strategy, and ditching calorie-counting[22:00] – Hormone Replacement Therapy (HRT): myths, advocacy, and access[26:45] – Facing the “perimenopause sweater”: GLP-1 peptides & weight management[33:46] – Blood sugar, insulin resistance, & what works in midlife nutrition[37:02] – Intermittent fasting, metabolic flexibility, protein, and fiber focus[41:38] – Kayla’s current training: from cardio fanatic to strength balance[44:19] – Sustainable movement, joy in exercise, and middle ground coaching[49:00] – Wrapping up and Kayla’s final words to women everywhereFollow Kayla Johnson:Instagram: @kaylajohnsonfitness https://www.instagram.com/kaylajohnsonfitness/Website: www.kaylajohnsonfitness.com (check for current offerings and her 90-day program!)Listen to This Episode: Available on Apple Podcasts, Spotify, Google Podcasts, and wherever you tune in.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 can’t-miss episode of The Nutrition and Life Podcast! We’re thrilled to welcome our host, international nutritional coach, digital nomad, and fitness enthusiast Lisa Franz, who joins Stephan Neff for an enlightening discussion: “The Ultimate Framework to Lose the Weight and Keep it Off.” Lisa shares her incredible journey from active childhood in Germany to university studies in sports science, her transformative experience as a frontline police officer in New Zealand, and how she discovered her true calling helping others unlock sustainable health through nutrition, movement, and mindset. Get practical insights and actionable tips on sleep, stress, shift work, building healthy habits, the power of muscle, why you can’t outrun the fork, overcoming food noise, and the secret sauce behind a sustainable lifestyle change. If you’re overwhelmed by information and want a clear, compassionate, and empowering path to long-term wellbeing—this episode is for you! So grab your notepad, settle in, and get ready for a wisdom-packed show that will change how you think about health, weight loss, and self-care.Timestamps:[00:00] – Lisa’s Aha Moment: Nutrition is Key![02:14] – Growing Up Active & Chasing Fulfillment[05:01] – Life as a Police Officer: Shift Work & Health Struggles[08:34] – Sleep, Circadian Rhythm, and Real-Life Challenges[13:18] – Can You Outrun the Fork? (Hint: No!)[17:52] – Obesity Across Cultures: What Lisa Learned as a Digital Nomad[24:13] – The Power of Daily Movement & NEAT[29:32] – Building Muscle: The “Organ of Longevity”[35:21] – Diets, Food Noise, and Food Freedom[40:38] – Why Nutrition Advice Is So Confusing[48:00] – Mindset Shifts: Identity, Affirmations, and Micro-Wins[58:00] – The Low-Hanging Fruit for REAL Lasting Change[1:10:06] – Traveling, Culture, and Eating Well Anywhere[1:17:49] – Mindful Eating, Savoring, and Slowing Down[1:20:20] – Connect With Lisa: Coaching & PodcastFollow Stephan Neff:Instagram: @neffinspirationYouTube: @neffinspiration Podcast Site/Links: https://podcasts.apple.com/nz/podcast/neff-inspiration/id1521194219Website: https://neffinspiration.com/Episode Availability: Listen to this episode and all others on Apple Podcasts, Spotify, Google Podcasts, and your favorite podcast platform—or watch the full interview on 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 valuable episode of the Lisa Podcast! In this conversation, host Lisa Franz is joined by Dani Sheriff—founder of the HA Podcast and HA Society, functional nutrition counselor, and renowned “missing period coach.” This episode tackles the surprisingly prevalent issue of hypothalamic amenorrhea (HA), also known as “missing period syndrome,” and uncovers how it impacts both women and those around them.Join Lisa and Dani as they unpack Dani’s personal journey from amateur athlete to period health advocate, the hidden dangers of normalized under-eating and over-exercising, the impact on long-term well-being, and—most importantly—practical steps to restore balance, get your period back, and reclaim your health.Whether you’re struggling with your own cycle, supporting someone you love, or just passionate about women’s health, this episode is full of insight, compassion, and actionable advice. Grab your notepad, and tune in!Timestamp Overview:[00:00] - Introducing Dani Sheriff & Why This Topic Matters[02:03] - Dani’s Journey: From Missing Period to HA Expert[10:15] - Realizing the Health Risks & Challenging Fitness Myths[16:21] - Creating Community: The HA Podcast & HA Society[21:27] - Why Menstrual Health Matters—For Everyone[29:08] - Concrete Steps for HA Recovery: Food, Rest & Mindset[39:29] - Supplements, Testing & Mineral Deficiencies[43:12] - Extra Resources, Gift, & Community Support[44:30] - How to Claim Dani’s Free DIY Restore CourseFollow & Connect with Dani Sheriff:Instagram: @danisheriffHA Society: https://www.thehasociety.com/Podcast: https://podcasts.apple.com/us/podcast/the-hypothalamic-amenorrhea-podcast/id1524976850Beef Liver Supplements: https://www.joolwellness.com/Claim Your Free DIY Restore Course:DM “nutrition and life” to Dani on IG: @danisheriffListen: Catch this episode and many more on Apple Podcasts, Spotify, Google Podcasts, or directly through our website. Your support helps us grow this empowering community and deliver more life-changing content every week.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/See you next time for another enlightening conversation on women’s health and holistic living!