Nutrition & Life

Welcome back to the Nutrition and Life podcast! In today’s insightful episode, Lisa wraps up Menopause Month with a comprehensive overview of the most critical lessons and actionable strategies gathered from last year’s leading experts on menopause, including Dr. Lara Bryden, Jason Theobald, Dane Anderson, Louise Digby, and more.Whether you’re in your thirties looking to prepare, currently navigating perimenopausal symptoms, or well into menopause, this episode delivers a wealth of evidence-based tips covering everything from hormonal shifts to metabolism, weight management, nutrition, exercise, lifestyle adjustments, and mindset. Lisa distills complex science and expert interviews into easy-to-implement steps—empowering you to thrive during this life transition.So grab a notebook (or just sit back and listen), and let’s dive into a science-driven, encouraging guide to making menopause your next chapter of strength and vitality!Timestamp Overview:[00:00] – Introduction & Menopause Month Recap[00:29] – Why Knowledge Empowers: Dispelling the Myths[01:43] – Understanding the Transition: What Happens During Perimenopause[03:23] – Why Symptoms Happen & The Role of Genetics[04:21] – Top 10 Most Common Menopause/Perimenopause Symptoms[09:03] – Validating the Experience: It’s Not “All in Your Head”[09:03] – Metabolism and Weight Management Challenges[12:03] – Protein Prioritization for Body Composition[13:11] – Balancing Macronutrients Smartly[14:27] – Meal Timing: Fasting, Snacking, & What Works[16:55] – Blood Sugar Management for Symptom Relief[18:25] – Tackling Emotional Eating & Building Food Awareness[20:43] – The Science and Power of Exercise in Menopause[21:20] – Resistance Training: The Non-Negotiable Factor[24:02] – Balancing Cardio & Stress: Avoiding the Cortisol Trap[24:55] – Recovery and Listening to Your Body’s New Signals[27:56] – Stress and Sleep: Why They Matter Now More Than Ever[29:09] – Lisa’s Toolkit: Practical Sleep Hygiene & Stress-Reduction Habits[35:02] – Parasympathetic Activities: Reset Your Nervous System[35:56] – Anxiety & Mindset: Support Beyond Supplements[36:47] – Addressing Inflammation and Supporting Liver Health[39:24] – Reducing Toxic Load for Hormone Balance[40:12] – Gut Health and the Estrobolome Connection[41:18] – Supplements: What’s Worth Considering[46:48] – Hormone Therapy: What You Should Know[48:43] – Bioidentical Hormones, Timing, and Personalizing Care[50:03] – Mindset Matters: Redefining Identity in Menopause[51:15] – Lisa’s Practical Framework for Thriving During Menopause[56:00] – Final Words: You’re Not Alone & Your Best Is Yet to ComeConnect 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/Your support helps us reach and empower more women. Thanks for tuning in, and remember: you’re not alone—the best is yet to come!

Welcome back to another inspiring episode of the Nutrition and Life Podcast! Today, Lisa sits down with the insightful health coach Nicola Farndell, who shares her transformative journey through anxiety, self-doubt, and decades of diet culture to becoming a powerful force in women’s health and menopause coaching.This episode is packed with honest reflections on Nicola’s battle with body image, her reframing of menopause as a new beginning, and her five-pillar approach to health that centers mindset, nutrition, movement, sleep, and stress. Tune in for empowering strategies to build self-worth, practical and sustainable health habits, and expert wisdom for navigating hormonal shifts—whether you’re in your thirties, forties, fifties, or beyond.Get ready for an uplifting, actionable episode that will leave you feeling seen, inspired, and ready to thrive in any life stage!Timestamp Overview:[00:00] – Welcome & Nicola’s Introduction[00:35] – Why Menopause Is Not the End, but a New Beginning[00:47] – Nicola’s Journey: From Anxiety to Health Coaching[09:05] – Diet Culture, Disordered Eating & Breaking Free[14:54] – From Scale Obsession to Strength & Confidence[20:48] – The Five Pillars: Mindset, Nutrition, Movement, Sleep, Stress[26:24] – How to Build Self-Worth & Confidence (Beyond the Gym)[33:14] – Simple Steps for Menopausal and Perimenopausal Health[39:39] – Nutrition Quality, Acceptance & Fueling for Resilience[41:11] – Final Takeaways, Resources & Connect with NicolaConnect with Nicola Farndale:Instagram: @nicfarndell https://www.instagram.com/nicfarndell/Website & Free Guide: https://lifenow.uk/➔ Download the Perimenopause Revival Guide directly from her website!If you enjoyed this episode, please subscribe, rate, and leave us a review! Your feedback helps us spread empowering conversations to more listeners.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/ If you enjoyed the show, please take a moment to rate, review, and share—your support helps us bring more transformative content to the community. See you for the next episode of Nutrition and Life—helping you thrive, one step at a time!

Welcome back to another powerful episode of the Nutrition and Life podcast! Today, Lisa chats with Stefanie Adler, a fertility, hormone, and gut health nutritionist, who is on a mission to empower women with real, personalized health solutions. Stefanie shares her inspiring journey from overcoming childhood gut issues to helping countless women break free from cookie-cutter health advice and truly thrive.In this episode, Stefanie and Lisa dive deep into the vital topics of hormone balance, the real story behind hormonal birth control, how to sync your workouts with your menstrual cycle, and how personalized gut health care can transform your well-being. Stefanie busts some big myths, explains actionable steps, and introduces life-changing tools like the HTMA (Hair Tissue Mineral Analysis) test.Grab your favorite drink and get ready to take notes—this episode has tons of practical advice and expert insights you won’t want to miss!Timestamp Overview:[00:00] - Introduction & Stefanie’s Story[04:19] - The Truth About Hormonal Birth Control[12:55] - Cycle Syncing Workouts for Women[19:32] - Personalizing Fitness for Your Cycle[20:55] - Gut Health: Why Women Struggle with Bloating & Constipation[23:00] - Microbiome, Probiotics, and Fermented Foods[27:03] - The Importance of Prebiotics & Feeding Good Bacteria[30:11] - What is HTMA? The Game-Changer for Mineral & Hormone Health[34:12] - How to Access and Interpret HTMA Tests[37:17] - HTMA vs. Blood Tests: Why Minerals Matter[40:44] - Pro Tips for Supplements and Personalized Nutrition[41:25] - Wrapping Up and TakeawaysFollow Stefanie Adler:Website: https://www.stefanieadler.com/Instagram: https://www.instagram.com/stefanieadlerwellness/Episode Availability: Listen to this can’t-miss episode on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and via 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/If you enjoyed the show, please take a moment to rate, review, and share—your support helps us bring more transformative content to the community.See you for the next episode of Nutrition and Life—helping you thrive, one step at a time!

Welcome back to another empowering episode of The Nutrition and Life Podcast! This week, Lisa welcomes Dr. Krystle Zuniga—oncology dietitian, Ph.D., and nutrition myth-buster—to dive deep into the vital connection between nutrition, movement, and cancer prevention. Dr. Zuniga brings a science-backed, compassionate approach to fighting cancer at all stages: from prevention, through treatment, and into survivorship.Together, Lisa and Krystle unpack some of the most persistent myths around “cancer-fighting” foods and supplements, strategies for building a diet that supports metabolic health, and the importance of joy and stress management along the journey. Whether you love practical food guidance, crave clarity about soy or dairy, or want to better understand nutrition during and post-cancer treatment, this episode is jam-packed with actionable insights for everyone!Get ready to learn the latest evidence, clear up confusion about supplements, and discover how simple, positive dietary changes can add up to real cancer prevention. Let’s dive in!Timestamp Overview:[00:00] – Introduction to Dr. Krystle Zuniga & Episode Preview[02:31] – Nutrition, Lifestyle, and the Reality of Cancer Risk[03:20] – Key Cancer Prevention Guidelines (What Works, What Doesn’t!)[06:00] – Supplements: Science and Surprising Risks[07:37] – Soy: Busting Myths and Revealing the Benefits[10:20] – Dairy, Calcium, and the Evidence on Cancer[12:03] – The Role of Vitamin D (Are You Getting Enough?)[13:46] – Practical Steps: Boosting Fiber & Building a Cancer-Protective Diet[15:58] – Movement, Exercise, and Physical Activity for Prevention[18:04] – Special Considerations for Cancer Survivors[19:46] – The Truth About Sugar, Sweet Tooths, and Cancer Growth[21:52] – Stress, Social Support, and Building Emotional Resilience[28:05] – Navigating Nutrition During Cancer Treatment[31:21] – Protein Needs: How to Balance Quality and Quantity[36:26] – Meal Timing Tips for Wellness & Recovery[39:43] – Spotlight on Alcohol: Why “Less Is Best” for Prevention[42:39] – Final Takeaways, Resources, & Where to Follow Dr. ZunigaFollow Dr. Krystle Zuniga:Instagram: @cancernutritionhqWebsite: https://cancernutritionhq.com/Listen Anywhere: This episode is available on all major podcast platforms including Apple Podcasts, Spotify, and Google Podcasts.Stay Connected: Visit us at https://www.nutritioncoachingandlife.com/ for more resources and previous episodes. Don’t forget to follow us on Instagram for daily updates, wellness tips, and community support!If today’s episode helped you, please subscribe, share, and leave a review—your feedback helps us empower more listeners to reclaim their health!

Welcome back to another empowering episode of the Nutrition and Life podcast! In today’s episode, host Lisa sits down with the brilliant Michelle Routhenstein - registered dietitian, heart health expert, and passionate advocate for prevention over treatment. Michelle dives deep into the actionable strategies for taking control of your cardiovascular well-being, from understanding your numbers to fine-tuning nutrition for optimal heart health.Discover the secrets behind managing blood pressure, inflammation, cholesterol, and blood sugar—all with practical, science-backed advice. Michelle’s personalized, sustainable approach shines a light on the path to vibrant heart health, debunking common nutrition myths and empowering listeners to create lasting change. Whether you’re interested in prevention, managing family risk, or just curious about what real heart-healthy eating looks like, this episode delivers the insights you need.Pour your favorite beverage, grab a notebook, and get ready to transform your heart health journey with real-world tips, fascinating science, and down-to-earth conversation!Episode Timestamp Overview:[00:00] - Introduction & What Listeners Can Expect[00:43] - Michelle’s Background & Journey into Heart Health Nutrition[05:56] - The Four Pillars of Cardiovascular Health[15:02] - Practical Steps: Monitoring & Lowering Blood Pressure[27:48] - The Role of Saturated Fat, Red Meat, & Personalized Approaches[34:08] - Carbs, Fiber, & Gut Health for Heart Optimization[38:03] - Michelle’s Six-Week Heart Optimization Program “Optimize”[41:31] - Making Changes Sustainable: Tips for Busy Lives[41:57] - Final Takeaways & Where to Find MichelleConnect with Michelle Routhenstein:Instagram: @heart.health.nutritionist https://www.instagram.com/heart.health.nutritionist/Website: https://entirelynourished.com/Episode Availability: Catch this inspiring conversation with Michelle on Apple Podcasts, Spotify, Google Podcasts, or YouTube.

Welcome back to another insightful episode of the Nutrition and Life podcast! Today, we shine a spotlight on pelvic health—a crucial yet often misunderstood topic that impacts people of all ages and genders. Joining Lisa is Dr. Catrina Fabian, a dedicated pelvic health physiotherapist, who demystifies everything from the anatomy of the pelvic floor, best practices for abdominal health, actionable tips for preventing and managing leakage, to empowering advice for new mothers and athletes alike.Dr. Fabian brings warmth, expertise, and a wealth of practical strategies for maintaining pelvic health, conquering common issues like incontinence, and enhancing quality of life through informed movement, breathing, and habits. Plus, she shares her top book recommendations for understanding your body and sexual health—including the transformative "Come As You Are" by Emily Nagoski.Get ready for a candid, actionable, and inspiring conversation that will have you rethinking your relationship with your core!Timestamp Overview:[00:00] – Introduction: Lisa welcomes Dr. Catrina Fabian[00:40] – What is Pelvic Health Physiotherapy?[02:27] – Dr. Fabian’s Journey to Specialization[04:54] – Why Pelvic Floor Muscle Health Matters[06:18] – Visualizing Pelvic Floor Anatomy[07:54] – Best Practices for Pelvic Health (Toileting & Exercise)[09:06] – Breathwork for Pelvic Floor Relaxation[13:31] – Cues for Engaging & Relaxing the Pelvic Floor[15:35] – What Does a Pelvic Health Physio Session Involve?[17:08] – Healthy Bathroom Habits[18:54] – Strength Training & the Pelvic Floor[21:03] – Why Runners Struggle with Leakage[23:39] – Postpartum Pelvic Health, Reducing Shame, and Recovery[25:39] – Preventing & Managing Diastasis Recti[28:03] – Top Book Recommendations for Pelvic & Sexual Health[36:05] – Protecting Your Pelvic Floor During Exercise[38:08] – Closing RemarksEpisode Availability: Listen to this episode with Dr. Catrina Fabian on all major podcast platforms—including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Follow Dr. Catrina Fabian: Instagram: @powerinthepelvis https://www.instagram.com/powerinthepelvis/ Youtube: ⁨@powerinthepelvis⁩ Website: https://powerinthepelvis.com/Stay Connected: Visit us at https://www.nutritioncoachingandlife.com/ for more resources and previous episodes. Don’t forget to follow us on Instagram for daily updates, wellness tips, and community support @nutritioncoachingandlife for the latest updates and to join the conversation.If you loved today’s episode, please subscribe, leave a rating, and share your favorite takeaway on social. Your feedback means the world and helps us continue delivering top-quality, empowering health content week after week.Tune in next time for another episode of Nutrition and Life—your go-to podcast for optimizing your health and living your best life!

Welcome back to another dynamic episode of the Nutrition and Life podcast! In today’s episode, Lisa is joined by the amazing Barbie Boules—also known as the Cognition Dietitian. With over 25 years of experience specializing in menopause, cardiometabolic health, and cognitive wellness, Barbie brings a science-meets-practicality approach to midlife health, especially for women navigating perimenopause and beyond.From unraveling the mysteries behind menopausal brain changes to actionable strategies for reducing dementia risk, Barbie delivers both heartfelt and expert insights. Expect practical advice on fitness, nutrition, cognitive reserve—and a hefty dose of hope for reclaiming your health trajectory, no matter your stage of life!So grab your headphones, get comfy, and let’s dive into this inspiring episode filled with real talk, positivity, and tangible steps to level up your mind and body!Timestamp Overview:[00:00] – Introduction and Welcome[00:49] – Barbie Boules: Background, Mission, and Personal Story[03:37] – Why Cognitive Changes Happen After Menopause[09:17] – The 14 Modifiable Risk Factors for Dementia[14:00] – The Power of Social Connection and Cognitive Reserve[18:26] – Why Physical Activity is Essential in Midlife[24:02] – Habits, Grace, and the Power of Thinking Long-Term[29:49] – Barbie’s Brain Space Community: Structure and Support[32:58] – Nutrition for Brain Health: Main Principles and The MIND Diet[39:37] – Closing Thoughts and Where to Find Barbie BoulesFollow & Connect with Barbie Boules:Instagram: @barbieboulesrdWebsite: nourishedbrain.orgLearn more about Brain Space: Brain Space Membership InfoFollow Lisa Franz & Nutrition and Life Podcast:Website: nutritioncoachingandlife.comInstagram: @nutritioncoachingandlifeEpisode Availability: Catch this powerful conversation with Barbie Boules on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, or right on our website.Connect with Us: Visit our website at https://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.If this episode spoke to you, please subscribe, share, and leave a review. Your feedback helps us empower more women to take charge of their health—at every life stage. Join us again next week on the Nutrition and Life podcast for more empowering interviews and health wisdom!

Welcome back to another empowering episode of the Nutrition and Life podcast! This week, host Lisa sits down with Garrett Serd, accomplished dietitian and the visionary behind Tandem Nutrition, for a candid deep-dive on one of the most misunderstood and neglected aspects of successful weight management: what happens after the diet.If you’ve ever struggled with keeping the weight off or felt nervous about increasing calories post-diet, you’ll find Garrett’s wealth of experience and practical strategies invaluable. From the science behind restoring your metabolic rate and smart reverse dieting methods to the psychological hurdles many face—and how to move beyond all-or-nothing thinking—this conversation covers it all. Whether you're a coach, a dieter, or just nutrition-curious, get ready for actionable advice you can trust.So, grab your favorite beverage, settle in, and prepare for thoughtful tips, heartfelt stories, and expert insights to help you sustain your hard-earned results—for life!Timestamp Overview:[00:00] – Lisa introduces Garrett Serd & episode goals[00:19] – The #1 thing dieters overlook: Post-diet strategies[01:39] – Why slow, strategic calorie increases matter[03:30] – Garrett’s reverse dieting methods & data-driven approach[05:12] – Hormones, metabolism, and how fast to reverse diet[07:34] – What is an “adapted metabolism” and can you actually “break” it?[13:20] – What if you’re stuck at ultra-low calories and not losing?[15:08] – The importance of food quality, fiber & healthy fats[16:53] – Coaching men vs. women: trust, communication, and unique needs[24:57] – Consistency tips for tracking & protein hacks[32:27] – Uncovering and reworking limiting beliefs around weight and food[37:56] – What’s next for Garrett & Tandem Nutrition[39:53] – Final thoughts & where to find GarrettConnect with Garrett Sird and Tandem Nutrition:Website: https://tandemnutrition.com/Instagram: @tandemnutrition https://www.instagram.com/tandemnutrition/Listen to the Episode: Available on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, and more.Connect with Us: Visit our website at https://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.If you loved this episode, don’t forget to subscribe, rate, and leave a review! It helps us bring you more honest, practical, and life-changing nutrition content each week. Share your thoughts and join the community on our social channels. Until next time—here’s to sustainable results and a healthy relationship with food!

Welcome back to another inspiring episode of the Nutrition and Life podcast! Today’s episode features the incredible Holly Bertone—midlife weight loss coach, author, and former FBI counterintelligence expert. Holly brings a refreshing perspective to emotional eating, blending her unique FBI background with neuroscience and practical tools to help listeners rewire their relationship with food.Dive into Holly’s powerful personal journey through decades of emotional eating, high-stress environments, breast cancer, and how she turned her struggles into a transformational coaching framework for women. Discover the three-step “See It, Stop It, Shift It” method to overcome food noise, beat stress cravings, and make sustainable changes that last—no willpower bootcamps necessary.So grab a cup of tea, settle in, and get ready for an episode packed with relatable stories, science-backed strategies, and empowering motivation. Let’s transform that food chatter into true change!Timestamps Overview[00:00] – Introduction: Meet Holly Bertone[00:23] – Breaking the Stigma Around Emotional Eating[01:05] – Holly’s Story: From FBI to Midlife Weight Loss Coaching[02:34] – Confessions of a Recovered Emotional Eater[08:11] – The Root Cause of Emotional Eating & Food Patterns[10:53] – Why Classic Diet Advice Often Fails[15:01] – The Science: Dopamine, Cravings, and Brain Wiring[18:45] – FBI Tactics for Pattern Recognition[24:50] – How to Interrupt Automatic Eating Patterns[34:22] – “See It, Stop It, Shift It”: The 3-Step Blueprint[40:34] – Nutrition, Neurotransmitters, and Building a Sustainable Approach[41:37] – Holly’s Assessment Quiz & Free Tactical Blueprint[44:33] – Final Thoughts & How to Connect with HollyConnect with Holly BertoneInstagram: @holly.bertone DM with the word “blueprint” for your free Emotional Eating Tactical Blueprint, including the unique “Crime Scene Files” training!Website: https://academy.pinkfortitude.com/Episode Availability Catch this enlightening conversation with Holly Bertone on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, and on our website.Connect with Lisa & the ShowWebsite: https://www.nutritioncoachingandlife.com/Instagram: @nutritioncoachingandlifeRemember to subscribe, rate, and leave a review if you enjoyed the episode! Your support helps us reach more women on their journey to healing and empowerment.Join us next time on the Nutrition and Life podcast for more stories, science, and strategies for real-life wellness!

Welcome back to another transformative episode of the Nutrition and Life podcast! Today’s show features the brilliant Dr. Ashley Dwyer, a licensed pharmacist and functional health coach specializing in helping women master hormone health for sustainable fat loss and well-being.Dr. Ashley shares her inspiring personal health journey from being a retail pharmacist and competitive bodybuilder to experiencing burnout, hormonal dysregulation, and ultimately finding her passion for women’s hormone health through functional medicine. Together with Lisa, they delve deep into the lifestyle, training, nutrition, and mindset shifts needed for healing, why reinvention in your health journey (and career!) is vital, and practical strategies for conditions like PCOS, thyroid imbalance, and high cortisol.If you’re looking for actionable advice to support your hormones, metabolism, and mental health—plus learn why strength training, stress management, and flexible nutrition matter—this inspiring episode is not to be missed!So, grab your headphones, get comfortable, and prepare for a conversation rich with science-based wisdom, candid stories, and tips to help you feel (and live!) your best. Let’s get started!Timestamps Overview:[00:00] - Introduction & Guest Welcome[00:40] - Dr. Ashley's Personal Health Journey: From Pharmacy to Functional Health[03:03] - Reinventing Yourself and Career Paths in Wellness[04:17] - Lifestyle Changes for Hormone Healing[08:11] - Timelines and Realities of Hormone Recovery[11:32] - The Power of Strength Training for Hormone Health & PCOS[12:46] - Natural Strategies for PCOS and Endometriosis[15:44] - Navigating High Cortisol: Mindset & Lifestyle Tools[19:44] - Setting Boundaries, Saying No, and the Power of Rest[21:24] - Why You Can’t “Eat, Train, and Party” Like Everyone Else[24:18] - Accepting Your Body’s Needs as You Age[27:42] - Practical Stress Management Techniques[30:22] - Hormone-Supportive Foods, Macros & Fiber Goals[33:02] - Bloodwork: What’s Needed & When to Test[34:55] - What’s New & Exciting for Dr. Ashley in 2025 and Beyond[37:37] - Where to Connect with Dr. Ashley DwyerFollow Dr. Ashley Dwyer:Instagram: @dr.dwyerWebsite: https://teambdncoaching.comListen & Subscribe: You can catch this inspiring episode with Dr. Ashley Dwyer on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and on our official website.If you enjoyed this episode, please subscribe, rate, and leave a review! Your support helps us keep bringing cutting-edge and compassionate health content to you. Join us next week for more expert insight, empowering stories, and practical steps to optimize your health and lifestyle on the Nutrition and Life podcast.Connect with Us: Visit our website at https://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.