Nutrition & Life

Welcome to another empowering episode of the Nutrition and Life podcast! In this insightful conversation, host Lisa dives deep into pelvic floor health, rehab, and strength training with acclaimed pelvic floor physiotherapist, Dr. Jessica London. Whether you’re a strength training enthusiast, expecting mom, navigating postpartum recovery, or simply seeking a better understanding of your pelvic health, this episode is packed with actionable guidance, real-life stories, and practical tools for optimizing your well-being.Dr. London shares her journey from orthopedics to pelvic health after her own experience with an unplanned C-section, then breaks down the anatomy, function, and common misconceptions about the pelvic floor. From strategies for addressing leakage during workouts to tailored rehab advice for both hyperactive and hypoactive pelvic floors, nothing is off limits in this honest, educational, and stigma-busting discussion.Plus, get expert tips on returning to activity post-birth, intimacy concerns, and how everyone—yes, men and women—can benefit from understanding their pelvic floor.So, plug in and get ready for a fact-filled episode that will transform the way you think about your body, your workouts, and your long-term health!Timestamp Overview:[00:00] – Welcome & Introduction to Dr. Jessica London[01:20] – Dr. London’s path from orthopedic rehab to pelvic floor specialization[03:17] – What is the pelvic floor? Anatomy, function, and why it matters[05:15] – Signs and symptoms of pelvic floor dysfunction (for everyone)[09:03] – Pelvic floor issues & rehabilitation for active people[12:28] – Individual approaches: Hyperactive vs. underactive pelvic floor[15:33] – Exercises & approaches for different pelvic floor dysfunctions[17:03] – Pain with intimacy: causes, why it’s common, and how to seek help[22:13] – Pelvic floor care in pregnancy, birth prep & postpartum[26:19] – Modifying strength training for pregnancy & preventing diastasis[30:11] – Pelvic floor, toileting, and less-talked-about symptoms[33:59] – Pelvic floor issues in men and children[35:24] – Dr. London’s services & support—online and beyond[37:35] – Free resources and starting exercises for postpartum recovery[39:34] – Closing wisdom: Reducing shame and knowing when to seek helpFollow Dr. Jessica London:Instagram: @yourpostpartumptr https://www.instagram.com/yourpostpartumpt/Free pelvic floor mini course & resources: Link will be available in the show notes or DM “diastasis” on Instagram for a video tutorial!Website: https://pelvicrehab.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 to another episode of the Nutrition and Life podcast! In this inspiring conversation, host Lisa dives deep into all things physique, weight loss, and lifelong fitness with acclaimed coach, author, and fitness industry trailblazer Obi Obadike. Obi, known for transforming celebrity physiques and educating the masses through national magazines, TV, and his bestselling book The Cut, unpacks the nuance behind genetic potential, strength training, sustainable nutrition, and building a healthy, lean lifestyle that lasts.Together, Lisa and Obi discuss the realities behind body transformation, the importance of setting realistic goals, busting fitness myths, and the mindset shifts needed to not only lose weight—but keep it off for good. Obi’s decades of experience, both as a top fitness model and educator, are sure to motivate and empower you to become the best version of yourself, on your own terms. Grab a pen—this episode is packed with practical takeaways you can use right away!Timestamp Overview:[00:00] – Introduction and Obi’s Core Message: Your DNA and realistic physique goals[02:50] – Obi’s Journey: From print magazines to coaching celebrities and authoring “The Cut”[07:19] – Behind the Book: Designing The Cut for real people, not just celebrities[12:46] – The Power of Strength Training: Metabolism, aging, and healthy living, especially for women[17:33] – TV Hosting: “Sweat Inc.” and the business of fitness inventions[21:22] – Maintaining Transformation: The mindset and habits that make results last[26:06] – DNA, Genetics, and Setting Your Personal Ceiling[32:01] – Social Media, Comparison, and The Truth About “Influencer” Bodies[35:05] – Obi’s Formula for Lifestyle Leanness: Simple food, smart training, and sustainable habits[41:39] – Simple Nutrition Tips: Long-term success and Obi’s “boring” eating hacks[42:37] – Final Thoughts, Key Takeaways, and Finding Obi’s BookConnect with Obi Obadike:Instagram: @obiobadikeBook: The Cut: Lose Up to 10 Pounds and Sculpt Your Best BodyEpisode Availability: You can listen to the full episode with Obi Obadike on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.

Welcome back to another inspiring episode of the Lisa podcast! Today, Lisa Franz sits down with Heather Hakes (with guest intro by Zach Couples) to explore intentional living, breaking free from societal norms, and the true power of mindset when it comes to designing a life you love.From Lisa’s personal journey as a digital nomad to deep dives into overcoming limiting beliefs, building lasting habits, and fostering discipline, this conversation is packed with actionable strategies for anyone looking to level up their health, wealth, and relationships. If you’ve ever dreamt of more but felt stuck by circumstance, let this episode be your guide to transformation!So grab your favorite notepad, tune in, and get ready to be inspired to create a life (and body) you truly desire.Timestamp Overview:[00:00] – Introduction & Digital Nomad Story[02:16] – Breaking the Status Quo & Manifesting a New Life[09:14] – Normalizing Struggle and Learning to Unlearn[13:53] – Redefining Wealth: Mindset, Money, and Value[14:37] – Health, Habits, and Self-Sabotage Explained[17:07] – Why We Settle for Mediocrity & The Identity Shift[20:11] – How to Reprogram Your Subconscious for Success[24:34] – Lisa’s Four-Step Framework to Lasting Change[28:56] – The 8-Step Path to Greater Discipline[38:36] – Daily Rituals for Focus, Joy, and Consistency[41:53] – Rapid Fire Questions & Lisa’s Favorite Quotes and Books[43:30] – Key Takeaways, 4-Minute Mile Metaphor, and Final ThoughtsConnect with Heather Hakes:Instagram: @heather.hakes https://www.instagram.com/heather.hakes/Website: www.heatherhakes.comConnect, 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 inspiring episode of the Nutrition and Life podcast! Today, host Lisa welcomes the multi-talented Laurin Conlin, pro physique coach, educator, and mental health advocate. Prepare for a conversation that goes far beyond body transformations as Laurin shares her unique approach to physique coaching, the integration of food freedom, and her mission to bridge the gap between physical fitness and mental well-being.Laurin opens up about her journey from teenage weight training and overcoming an eating disorder to earning her IFBB Pro Card. She sheds light on how coaching evolved from a passion to a profession, the importance of ongoing education (including returning to school for counseling), and the nuanced differences between disordered eating and eating disorders. Expect real talk, nuanced advice, and actionable wisdom for both coaches and clients navigating food tracking, body image challenges, post-diet phases, and the vital role of empathy and human connection in coaching, especially in a world increasingly influenced by AI.Settle in for a deep dive into mental health, maximizing post-diet recovery, and staying human in the digital age!Timestamp Overview:[00:00] – Introduction & Laurin’s Fat Muscle Academy Conference experience[01:14] – Laurin's goal for the episode: Shifting perspectives[01:48] – Laurin’s coaching journey and how it all began[03:46] – The evolution of Laurin's coaching career[04:12] – Returning to school: Bridging physical and mental health[06:46] – Disordered eating vs. Eating disorders: Definitions & distinctions[11:03] – Does macro tracking cause eating disorders?[14:31] – Practical tracking tips and healthy boundaries[18:51] – When to refer clients to mental health professionals[24:24] – Coaches' responsibility: Knowing your scope and collaborative care[27:14] – Post-diet phase: Navigating food noise, body changes, and “normal” reactions[32:04] – The role of muscle mass, yo-yo dieting, and post-diet struggles[38:51] – Can AI replace coaches? The irreplaceable power of human connection[44:42] – Closing thoughts, investing in human connection, and where to find Laurin onlineFollow Laurin Conlin:Instagram: @laurinconlin https://www.instagram.com/laurinconlin/?hl=en#Website: https://redefinehealthybrands.com/YouTube: @lauraconlinEpisode Availability: Listen to the full episode on Apple Podcasts, Spotify, Google Podcasts, or direct on 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/

Welcome back to another deeply insightful episode of the Nutrtion and Life podcast! Today, host Lisa sits down with Andrea Nakayama—a renowned functional medicine nutritionist and founder of the Functional Nutrition Alliance—to explore the transformative world of functional medicine, chronic health challenges, and the art of simplifying complex health decisions for empowered well-being.In this episode, Andrea shares her inspiring journey from book publishing to becoming a leader in the functional nutrition space, spurred by deeply personal experiences. Together, Lisa and Andrea discuss the pitfalls of one-size-fits-all protocols, the true science of longevity, practical ways to manage inflammation and blood sugar, and why cultivating genuine human connection may be one of our most powerful medicines.Grab your notebook for practical takeaways and get ready to rethink what it means to live—and age—with vitality, grace, and dignity. If you’re looking to streamline your health journey and find real-life tips to nourish both body and mind, this episode is a must-listen!Timestamp Overview:[00:00] - Welcome & Andrea’s Introduction[01:03] - Andrea’s Journey into Functional Medicine[04:25] - The Gaps in Traditional Healthcare[06:38] - Defining Longevity: Aging with Vitality, Grace, and Dignity[09:26] - The Power of Prevention (Medicine 2.0 vs Medicine 3.0)[10:27] - Andrea’s “Three Roots, Many Branches” Model Explained[14:31] - The “Trifecta”: Sleep, Poop & Blood Sugar Balance[17:05] - Hormones, Detox, and Real Disease Prevention[21:26] - Understanding Hormonal Hierarchies & Bioidentical Therapies[24:01] - The Fundamental Importance of Sleep[27:40] - How Blood Sugar Balance Affects Whole-Body Health[31:01] - Fat, Fiber, Protein: The Simplified Approach to Every Meal[32:20] - Mistakes People Make with Blood Sugar Regulation[34:31] - The Importance of Personalization in Diet and Lifestyle[35:02] - Intuitive Eating, Food Freedom, and Tuning In[39:50] - Loneliness, Belonging, and The ‘Pharmacy Within’[44:44] - Deep Listening, Emotional Health & The Medicine of Belonging[45:38] - Closing Remarks and Where to Find AndreaConnect with Andrea Nakayama:Instagram: @andreanakayama https://www.instagram.com/andreanakayama/Website: https://www.andreanakayama.com/Episode Availability: Catch this episode with Andrea Nakayama on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, or 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 episode of the Nutrition and Life Podcast! This week, we’re joined by Nick Langer—renowned physique coach, functional health advocate, and founder of BR Physiques. Get ready to rethink everything you know about training, recovery, and reaching your peak physique. Nick and host Lisa embark on a deep dive into why “less is more” when building an elite body, how stress and recovery impact real-world results, the difference between coaching beginners and seasoned competitors, and the overlooked importance of gut and thyroid health. Whether you’re contemplating stepping on stage or simply want to train smarter and feel better, this episode overflows with practical strategies, scientific insights, and motivational wisdom.Sit back and get ready for a transformative conversation that’ll help you train with intention, recover better, and develop the discipline to craft the life—and body—you crave.Timestamp Overview:[00:00] – Intro & What Listeners Will Learn[01:27] – Nick’s Coaching Journey & Philosophy[02:41] – Presentation Insights: Competing Beginner vs. Advanced Athlete[04:28] – How Nick Approaches New Clients & Setting Expectations[08:00] – Working with Experienced Competitors: Mindset & Methodology[11:09] – Red Flags in Coaching & The Need for Individualization[15:15] – The Hidden Impact of Stress on Performance, Aging, and Progress[21:28] – Thyroid Health: Symptoms, Testing, and Restoration[25:04] – Gut Health: Constipation, Recovery, and Building a Healthy Routine[33:21] – Mindset, Discipline, and Building Habits for Long-Term Success[41:37] – Final Takeaways, Connect with Nick, and Wrap-upFollow Nick Langer:Instagram: @br_physiques https://www.instagram.com/br_physiques/Website: https://www.brphysiques.com/Episode Availability: Listen to this empowering conversation with Nick Langer on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, and right here on our YouTube channel.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/Thank you for tuning in to the Nutrition and Life Podcast! Your journey to a healthier, stronger, and more resilient you starts now.

Welcome back to another empowering episode of the Nutrition and Life podcast! In today’s show, host Lisa sits down with Mariah Fontana—physique coach, bikini competitor, and passionate advocate for women’s health. Together, they unravel some of the most talked-about (and misunderstood) aspects of fitness, nutrition, and physique development, offering a fresh perspective on what it really takes to create a sustainable, healthy, and empowered lifestyle.If you’ve ever struggled with body image, yo-yo dieting, or feeling overwhelmed by “doing it all,” this episode will provide clarity, practical guidance, and a dose of reassurance. Mariah pulls back the curtain on her journey from growing up in a bodybuilding family to overcoming her own body image struggles, her honest experience with competition prep and post-show challenges, and what she believes women really need to focus on for long-term health and happiness.Tune in for relatable stories, deep dives into the mindset shifts necessary for success, actionable training and nutrition advice, and the candid truth about the world of physique competitions. Whether you’re an aspiring competitor or just someone wanting more confidence in their body, this conversation will inspire and educate.So grab your favorite drink and get ready for a real, no-holds-barred conversation on health, balance, and unlocking your true potential!Timestamps Overview:[00:00] – Introduction & Purpose of the Episode[01:10] – Mariah’s Journey: From Athlete to Coach to Competitor[04:20] – Growing Up in a Gym & Food Relationship Challenges[07:16] – Navigating Identity Loss after Sports & Shifting Mindsets[11:07] – Who Should (and Shouldn’t) Compete[13:10] – Post-Show Struggles: Weight Gain, Hunger, and Recovery[20:12] – Behind the Scenes: Realities of Prep and Show Day[27:13] – Loving the Process vs Chasing the “Shiny Object”[27:22] – Coaching Gen Pop vs Competitors[28:51] – Lessons from Competing for Everyday Coaching[30:10] – Training Frequency: What Actually Works[34:44] – The Missing Pieces: Training Upper Body & Building Muscle[37:27] – Mariah’s Next Steps and Listening to Your Body[38:00] – Outro and Where to Find MariahFollow Mariah Fontana:Instagram: @mariahfontanaTikTok: @mariahfontanaWebsite: https://madeformoremethod.caEpisode Availability: Catch this candid conversation with Mariah Fontana on all major podcast and streaming platforms—Apple Podcasts, Spotify, Google Podcasts, and right here 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/Don’t forget to drop your biggest takeaway in the comments and let us know—what do YOU want to learn about physique, health, and mindset next?

Welcome back to another inspiring episode of the Nutrition and Life podcast! In today’s show, host Lisa Franz is joined by Colleen Sloan, a dynamic dietitian, PA, and nutrition coach, for a practical deep-dive into building a healthier relationship with food, navigating clinical nutrition conversations, and letting go of the number on the scale.Colleen shares invaluable expertise about advocating for your health in short clinical appointments, the art of curiosity-driven nutrition counseling, actionable strategies for picky eaters, and the importance of celebrating non-scale victories. Whether you're a provider hoping to connect more deeply with patients or someone looking to improve your personal well-being, this episode is packed with actionable advice and empowering mindset shifts for your health journey!So, grab a notebook or settle in for a walk—this is an episode you won't want to miss!Timestamps Overview:[00:00] – Introduction & Colleen’s Message for Listeners[01:05] – Colleen’s Journey to Dietetics and Medicine[03:36] – The Realities of Short Clinical Appointments[04:45] – Setting Priorities and Maximizing Patient-Provider Time[06:22] – How Lists Empower Your Healthcare Visits[10:05] – The Power of Patient Preparation[11:30] – Nutrition Conversations: Gaining Permission, Asking Curiously[13:12] – Assessing Habits: Meals, Drinks, Sleep, Stress & Movement[18:41] – Reflective Listening & Personalized Health Change[24:21] – Beyond the Scale: What to Track for True Well-being[26:50] – Labs, Life Goals, and Non-Scale Victories[30:03] – Strategies for Picky Eaters & Incorporating More Nutrition[35:39] – Lisa and Colleen on Gradual Taste and Habit Change[39:16] – The Exam Room Nutrition Course: Content & Modules[40:06] – Wrapping Up: Self-Worth, Positive Self-Talk & Final ThoughtsConnect with Colleen Sloan:Instagram: @examroomnutrition https://www.instagram.com/examroomnutrition/Website: https://www.examroomnutrition.com/Listen on All Major Podcast Platforms: Find The Nutrition and Life Podcast with Lisa Franz on Apple Podcasts, Spotify, Google Podcasts, or your favorite platform.Subscribe & Review: If you enjoyed the episode, please subscribe, rate, and leave a review! Your support helps us bring you more content to empower your health journey.Join the Community: Connect with us and fellow listeners on social media for show updates, Q&As, and bonus content—and share your biggest non-scale victories with us!Stay healthy, stay curious, and remember: You are enough! See you next week on The Nutrition and Life Podcast.

Welcome back to another transformative episode of the Nutrition and Life podcast! Today, we're excited to bring you an inspiring and information-packed interview with Dr. Derek Alessi, PhD—health professional, founder of Strength Genesis, and advocate for practical, sustainable fitness and nutrition strategies for everyone, at any age.In this episode, Dr. Derek dives into the origins of Strength Genesis and his mission to create supplements and products—like the now-famous Australian macadamia nut oil—using only the highest quality, sustainable ingredients. We explore the science and practicality behind choosing the right cooking oils, the often-neglected dangers of plastics in supplement packaging, and actionable strategies for building muscle and health longevity.Dr. Derek's approach is grounded and hopeful, reminding us all that taking control of our health isn’t as hard as we think—it’s about mindset, daily habits, and informed choices. Whether you're navigating menopause, looking to improve your metabolism, or curious about the latest in supplement innovation (creatine gummies, anyone?), this episode is packed with tools and tips you can implement today.Pull up a chair, grab your notebook, and let’s get inspired by the actionable advice you won’t want to miss!Timestamp Overview:[00:00] – Introduction to Dr. Derek Alessi & Top Takeaway for Listeners[01:14] – What is Strength Genesis? Company Mission & Packaging Philosophy[03:16] – All About Macadamia Nut Oil: Benefits, Flavor, and Story[08:43] – Oil Grades: Extra Virgin vs. Others & Sourcing Macadamia Oil Globally[11:46] – Calorie & Macronutrient Profile of Macadamia Nut Oil[12:52] – How to Cook, Bake, and Use Macadamia Nut Oil (+ Free Cookbook Resource)[15:35] – Macadamia Oil in Oats, Coffee, and More: Client Use Stories[17:16] – Brain Health, MCT Oil, and Expanding Healthy Fats in the Diet[17:51] – The Benefits of Creatine—Not Just for Bodybuilders![21:53] – Apple Cider Vinegar Gummies, Beetroot, and Supplement Compliance[24:21] – Why Strength Training Truly Is the "Fountain of Youth"[27:13] – Muscle as the Organ of Longevity and Training After Menopause[28:30] – Mindset: Overcoming Self-Limiting Beliefs and Building Consistency[34:28] – Moving Away from Sick Care: Self-Advocacy & Practical Next Steps[40:02] – Final Thoughts on Self-Belief, Accountability, and Taking ActionFollow Dr. Derek Alessi & Strength Genesis:Website (including free cookbook!): https://alessifit.com/Instagram: @alessifitness https://www.instagram.com/alessifitnessYou can listen to this episode on all major podcast platforms—Apple, Spotify, Google Podcasts, and more. Don’t forget to subscribe, rate, and review to support the show!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 powerful episode of the Nutrition and Life podcast! Today, we’re joined by High Performance Coach Mark Gray, who is passionate about transforming everyday lives into pain-free, energized powerhouses. If you’ve ever struggled with back pain, felt overwhelmed by health routines, or wondered how to actually start seeing results in your busy life, this episode is a must-listen.Lisa and Mark dive into the real reasons people get stuck in first gear, the compounding effects of daily habits, and simple, actionable ways to build a body you can truly depend on. With practical tips on introducing movement, developing consistency, and the underestimated magic of standing and stretching, this episode is designed for busy professionals, entrepreneurs, and anyone ready for genuine lifestyle upgrades.So grab a notepad and get ready for an episode filled with expert strategies and wisdom to help you create sustainable, energizing routines—no overwhelm necessary!Timestamp Overview:[00:00] – Introduction & Mark’s Mission[01:19] – Mark’s Journey to High Performance Coaching[03:17] – The Autopilot Trap & Compounding Habits[05:13] – Where Mark Starts with Clients: Individualized Approaches[09:26] – Overcoming Overwhelm & Building Consistency[10:15] – Actionable Tips for Busy Lives with Pain or Low Energy[14:29] – Small Habits That Build Confidence & Transfer to Other Areas[15:33] – Why Mark Loves Standing Desks & Practical Hacks for Movement[21:33] – Blood Sugar, Digestion & The Power of Post-Meal Movement[22:26] – Stretching & Mobility: The Most Overlooked Areas[28:31] – Top Strategies for Long-Term Consistency[30:47] – The Game-Changer: Accountability in Health and Fitness[33:49] – Outsourcing: The Value of Delegating Nutrition & Routine[36:58] – Sleep: The Underrated Key to High Performance[41:18] – Simplicity, Sustainability & Closing ThoughtsFollow Mark Gray:Instagram: @coachmarkgrayWebsite: https://www.markgray.uk/Listen to This & Every 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/Don’t forget to subscribe, rate, and review if you found this episode valuable. Your support helps us bring more expert insights to help you optimize your health, performance, and life!Have a question, want to share your story, or suggest a guest? Connect with us on social or message us through the website!