Nutrition & Life

Welcome to another enlightening episode of the Nutrition and Life Podcast! Today, we're thrilled to have Holly Tiarne Baxter, a renowned dietitian, bikini competitor, and coach with over 13 years of experience, join us. In this episode, Holly Baxter emphasizes the value of broadening the reasons for training to include performance accomplishments and empowerment, and sheds light on her meticulous 24-week slow prep process for competitions, balancing personal challenges and professional commitments.Join us as we explore Holly's wealth of knowledge on topics such as effective training volumes, flexible dieting, weight fluctuations, and the psychological aspects of body image and self-worth. We also discuss her company's recent research on muscle growth, Holly's experience with misdiagnoses, and her dedication to creating low-FODMAP recipes for those with digestive issues. This episode is packed with practical advice for anyone navigating the complex world of fitness, nutrition, and overall well-being.00:00 Client motivated competing in natural Olympia competition.03:48 Competed in shows, built businesses, evidence-based approach.07:30 Balancing work, personal stress, and weight loss.13:46 Research focuses on exercise and nutrition findings.16:39 Lab finds higher results, caution in training.20:20 Research suggests limited evidence for lengthened training.22:34 Varied pathways lead to muscle fatigue in training.27:31 Shorter rest periods for efficient muscle training.31:44 Diverse education led to love for food.32:41 Transition from sweet to healthy, creating appealing recipes.38:19 Sweet treats led to gut issues, intolerance discovered.42:03 Consider conscious choices, test sweeteners, manage body image.45:14 Food changes impact weight, flexibility is key.48:07 Understanding body, confidence, and intentional information consumption.50:30 Embracing different body phases and training for health.Follow Holly Baxter!Instagram: @hollytbaxterhttps://www.instagram.com/hollytbaxter/Connect with Us!Visit our website at https://www.nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!

Welcome to another insightful episode of The Nutrition and Life Podcast, where our host, Lisa Franz, dives deep into fitness, nutrition, and wellness with Dr. Allan Bacon. So, sit back, relax, and get ready to enhance your health and fitness approach with this enriching conversation. Let's jump in! *Slight correction: Dr. Allan Bacon mentioned resting metabolic rate doesn't begin to drop until age 60. The rate it which it decreases is 0.7%, not 0.1% as initially mentioned in the podcast.Timestamp Overview: - [00:00] - Introduction - [02:30]- Importance of Rest Days for Muscle Recovery- [08:45] - Implementing Light Activities and Adjusting Training Intensity- [15:20] - Differentiating Training Needs Based on Life Stages and Stress Levels- [22:00] - Myth vs. Reality: Metabolism and Aging- [30:15] - The Role of Strength Training in Injury Prevention- [37:40] - Debunking Ice Bath Myths and Alternative Practices- [45:30] - Embracing Consistency in Exercise and Diet- [52:50] - Nuances of Protein Intake and Body Composition- [01:00:00] - Nutrient Timing and the Anabolic Window- [01:08:10] - Tailoring Meal Frequency and Adequate Protein Distribution- [01:15:45] - Practical Recommendations for Fat Loss and Muscle Maintenance- [01:22:20] - Addressing Common Misconceptions and Misinformation- [01:30:10] - Empowering Listeners with Knowledge and Sound Advice- [01:37:10] - Conclusion and Contact InformationKey Discussion Points:1. Importance of Rest Days: - Sustaining muscle recovery and adaptation. - Importance of pacing and recognizing individual training thresholds.2. Adjusting Training Intensity: - Implementing light cardio on rest days. - Nuanced approach to exercise based on soreness and workout intensity.3. Differentiating Training Based on Life Stages: - Discussing the impact of aging, stress, and hormonal changes on training. - Training considerations for different phases of life, including menopause.4. Metabolism and Aging Myths: - Addressing myths around metabolism decrease before age 60. - Lifestyle changes vs. age-related changes in metabolism.5. Strength Training for Injury Prevention: - Highlighting the importance of strength and lean muscle in preventing injuries. - Common misconceptions about stretching and injury prevention.6. Debunking Ice Bath Myths: - Examining the misleading claims about dopamine release and ice baths. - Alternative practices with comparable or superior benefits.7. Consistency in Exercise and Diet: - Emphasizing the impact of consistent, small efforts over erratic behaviors. - Pragmatic tips for sustainable health practices.8. Protein Intake and Body Composition: - Discussing the potential benefits of higher protein intake. - Nuances in protein recommendations and their applications.9. Nutrient Timing: - Importance of total daily protein intake vs. immediate post-workout consumption. - Understanding the "anabolic barn door" period.10. Meal Frequency and Protein Distribution: - Recommendations for optimal meal frequency and protein dosage per meal. - Tailoring advice based on individual goals and dietary habits.Follow Dr. Allan Bacon: - Instagram: @drallanbacon https://www.instagram.com/drallanallanbacon/ - Website: Maui Athletics https://www.mauiathletics.com/

Welcome to another empowering episode of the Nutrition and Life podcast! Today, we are joined by two incredible fitness personalities—Stephanie Sanzo, a distinguished fitness model and trainer, and her partner in business and life, Jamie Bisset. Together, they’ve crafted the revolutionary training app, Lift It, which has transformed countless fitness journeys by offering flexible and personalized dynamic programs. In this episode, we delve into Stephanie's unique approach to training that combines powerlifting and bodybuilding for optimum strength and physique. Discover how she navigates her unpredictable schedule and the holistic health practices that keep her balanced. Jamie introduces us to the latest updates on their app, highlighting its versatility for users with different goals and lifestyles—especially beneficial for busy moms and those with hectic schedules. We'll also explore their decision to prioritize their new podcast, "Steph and Jamie," as they share a more personal insight into their lives and challenges. Their candid discussion on the psychological impacts of extreme dieting, the importance of consistency, and the power of enjoying the process will leave you inspired to approach fitness and life with a balanced mindset. So, tune in and join Lisa, Stephanie, and Jamie as they offer valuable insights, laugh over lighthearted stories, and motivate you to take small but powerful steps toward a healthier lifestyle. Let's get started!Follow Our Guests: - Stephanie Sanzo's Instagram: @stephaniesanzo https://www.instagram.com/stephaniesanzo/ - Jamie Bisset's Instagram: @jamie.bisset https://www.instagram.com/jamie.bisset/ - Steph and Jamie Podcast: @steph_and_jamie https://www.instagram.com/steph_and_jamie/ - Lift It App: https://liftit.app/ - Website: https://stephaniesanzo.getsitepop.com/ Episode Availability: You can catch this engaging episode with Stephanie Sanzo and Jamie Bisset on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website. Connect with Us: Visit our website at [https://www.nutritioncoachingandlife.com](https://www.nutritioncoachingandlife.com) for more information about the podcast and to access our archive of episodes. Connect with us on social media for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us deliver more content just like this. Join us next time on the Lisa podcast for another insightful journey into optimizing your health and lifestyle!

Welcome back to another episode of the Nutrition and Life podcast! Today we have a fascinating conversation lined up with functional nutrition coach Dane Anderson. In this episode, we explore how inflammation can disrupt hormone functioning and cellular communication. Dane shares practical advice on assessing insulin resistance and inflammation through blood sugar testing, and the importance of parasympathetic activity, stress management, and reducing inflammation for improving health and weight loss. Lisa shares her own experiences with weight fluctuation and training, leading to an insightful discussion on cortisol, aldosterone, and water retention. We underline the significance of understanding weight monitoring and client education in making informed health choices. Dane also unpacks his rich background, shaped by his dietitian mother, education in psychology and business, and extensive certifications in functional nutrition. Together, we reflect on our experiences at the Metabolic Mentor University summit and discuss the nuances of fasting, autophagy, and creating supportive environments for dietary changes.

Welcome back to the Nutrition and Life Podcast. Today, I'm excited to dive into another solo Q&A session where I'll be addressing some of your most pressing questions about fitness, nutrition, and lifestyle adjustments. In this episode, I'll share insights from my own journey, including my current training splits and what it looks like to transition through different phases of my fitness goals. We’ll explore efficient workout strategies for those with limited time, the importance of tailored training volumes, and why recovery is just as crucial as the workouts themselves. I'll also tackle some dietary queries, particularly focusing on how to manage saturated fats for better cholesterol levels, and provide practical food swaps to support a heart-healthy diet. I'll share Coach Allison's inspirational story on managing cholesterol through dietary changes, and I'll point you towards her valuable blog for more in-depth insights. For those battling sleep issues, I’ll delve into sleep hygiene tips and supplements that can enhance your nightly rest, while also discussing the limitations of technology like sleep trackers. Plus, I’ll walk you through my personal process of setting fitness goals with a periodized approach—balancing the desire to feel healthy, maintain a confident physique, and ultimately find clarity in individual goals. So grab your earphones and get ready for an episode packed with actionable advice and personal anecdotes to help you live a healthier, more balanced life. Let's get started!

Welcome back to another enlightening episode of "Lisa," where we dive deep into the world of health and wellness to help you live your best life. I'm your host, Lisa Franz, and today we have a fascinating discussion lined up with our special guest, Dr. Eric Fete. Dr. Fete is a seasoned fitness physician and the owner of Primex, who transitioned from emergency medicine to the realm of preventive health, focusing on hormone optimization, peptide therapy, and natural living. In this episode, we'll explore the remarkable benefits of oral estradiol in preventing heart problems and reducing risks of cardiovascular diseases, Alzheimer's, and stroke. Dr. Fete stresses the critical importance of working with knowledgeable healthcare providers to avoid the misuse and abuse of hormone therapies and GLP-one agonists, emphasizing that these powerful tools must be handled with care. We'll delve into the cutting-edge world of peptide therapy, which Dr. Fete believes to be the future of medicine. He'll share insights into how peptides can improve everything from weight loss and gut health to pain management and cognitive functions, all while prioritizing safety and effectiveness. We'll also discuss some practical recommendations, like eliminating unhealthy seed oils and incorporating healthy fats, omega-3s, and supplements like CoQ10 for cellular function. Dr. Fete's advice on exercising, maintaining a balanced diet, and managing stress and sleep will provide you with a holistic approach to health. Additionally, Dr. Fete will debunk common myths about hormone therapy and menopause, highlighting the importance of hormones like estradiol and testosterone in women's health, particularly during perimenopause and menopause. We'll also touch on the significance of muscle health, strength training, and higher protein intake for longevity and overall well-being. And don't miss out on Dr. Fete's resources, including a free download of his hormone therapy secrets, a lose-the-gut cheat sheet, and his book recommendation "The Ruthless Elimination of Hurry." Plus, check out his own podcast, "Relentless Vitality," for more on optimizing health and performance. So grab your headphones and get ready for a power-packed episode of The Nutrition and Life Podcast, Let's dive in!

Welcome to another exciting episode of the Nutrition and Life podcast! In today's episode, our host Lisa Franz sits down with the inspiring Sue Bush, co-owner of Physique Development. Sue opens up about her personal journey with weight, body image, and mental health, offering invaluable insights into the complex relationship between the scale, emotions, and overall well-being. Together, Lisa and Sue explore the impact of sleep, stress, and meal timing on weight, and the importance of adjusting behaviors rather than letting the scale dictate emotions. Sue shares the transformative power of gaining knowledge, finding workout partners, and setting personalized health and fitness goals. From practical advice on gut health and the benefits of flexible dieting, to the challenges of maintaining a slight surplus for muscle growth, this episode is packed with actionable tips and real-life examples. Sue provides a glimpse into her coaching philosophy, emphasizing accountability, consistency, and the significance of mental health in achieving sustainable results. Get ready to dive deep into the factors influencing weight, strategies for maintaining dedication, and the importance of mental health in your wellness journey.

Welcome to another exciting episode of the Nutrition and Life Podcast! Our guest today is Brandon DaCruz, a renowned online nutrition and physique coach, certified nutritionist, fitness model, and NPC competitor. In this episode, Brandon breaks down his expert approach to achieving a lean muscular physique through sustainable muscle gain and fat loss phases. He dives into the science of building muscle, emphasizing long-term commitment and strategic planning with a 4-to-1 ratio of muscle-building phases to fat loss phases. We'll explore effective training techniques, such as increasing side delts volume and frequency, and the importance of maintaining metabolic rate with a high energy flux lifestyle. Brandon also shares his insights on dietary strategies, the benefits of whole foods, protein intake, and the pros and cons of prolonged dieting. Get ready to learn about metabolic restoration, deltoid specialization, and how to set tangible goals to stay connected to your fitness journey. Whether you’re a fitness enthusiast or a passionate coach, this episode is packed with valuable tips to help you and your clients achieve optimal results. So, tune in now and let's dive into the world of fitness and nutrition with Brandon DaCruz!

Welcome back to the Nutrition and Life podcast with your host, Lisa Franz! In today's episode, titled "Seven Strategies to Overcome an All-Or-Nothing Food Mindset," Lisa shares her recent travels from Colombia to Mexico and her plans to return to Colombia. She dives into her personal experiences with food and exercise in Mexico, expressing her enthusiasm for the local gym facilities. Lisa delves into seven insightful strategies to help you avoid the all-or-nothing mindset when it comes to food. She highlights the importance of savoring delicious foods without overeating, the benefits of sharing meals, and the significance of declining ordinary foods graciously. You'll learn about the cultural tendencies to save food, the practice of saying "no," and the impact of slowing down your eating pace. Throughout the episode, Lisa discusses the value of portion control, the benefits of eating whole, satiating foods, and the potential pitfalls of repeatedly giving into exceptions. She also shares a client’s real-life example to illustrate the importance of mindfulness and moderation in eating. Join Lisa as she provides practical tips and personal insights to foster a healthier, more balanced approach to food, helping you move on from slip-ups and maintain positive eating habits. Don’t forget to share your feedback and thoughts on this episode – Lisa is eager to hear from you!

Welcome to this insightful episode of the Nutrition and Life podcast! Today, we're thrilled to have Kasey Jo Orvidas, a distinguished expert in mindset science and behavior change, joining host Lisa Franz. Kasey Jo dives deep into the importance of being mindful of our thoughts and feelings, especially in situations that trigger negativity. She shares practical tips on how to shift from a fixed to a growth mindset, highlighting that consistent practice can lead to more natural and positive thought patterns. Together, Lisa and Kasey Jo explore the intricacies of self-sabotage, decision-making around food, and the role of effective communication in coaching relationships. Kasey Jo also sheds light on her journey from academia to becoming a successful nutrition coach, integrating evidence-based psychology into her programs. Tune in as we discuss the transformative power of awareness, the impact of mindset on health and fitness goals, and strategies for overcoming stress and self-control challenges. Whether you're a coach or on your personal wellness journey, this episode is packed with valuable insights to help you thrive.