Nutrition & Life

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/

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/