Nutrition & Life

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.

Welcome to another thought-provoking episode of the Lisa podcast! Today, we’re joined by the brilliant David Amerland—author, lifelong athlete, and martial artist—to explore the philosophy of sustainable fitness and building health that truly lasts. Whether you’re struggling to make exercise a regular habit, want to understand the true “paradox of fitness,” or are curious about how physical health, brain well-being, and emotional resilience intertwine, this episode is packed with actionable insights and deep wisdom.David shares stories from his own decades-long fitness journey, the science-backed strategies behind his new book “Built to Last,” and his unique perspective on the links between identity, longevity, and even our relationship with mortality. If you’ve ever felt resistance to working out, wished for a fitness routine that adapts as you age, or wanted to cultivate a healthier mindset around movement, this is the episode for you.So grab your headphones, get ready for practical tips and life-changing takeaways—and let’s dive in!Timestamps:[00:00] – Introduction & David’s Philosophy on Nonnegotiable Fitness[01:23] – Origins of “Built to Last”: Why David Wrote a Fitness Book[04:09] – The Paradox of Fitness: Why We Struggle Despite All the Information[10:11] – Overcoming Natural Aversion to Exercise & Creating Contingency Plans[13:27] – The Hidden Organ: Fitness, the Brain, and Emotional Resilience[21:03] – Harnessing Mindset: Reframing Discomfort for Growth[29:20] – David’s Fitness Recipe: The Four Pillars of Sustainable Health[36:46] – Data vs. Intuition: How to Listen to Your Body (Without Overriding It)[40:45] – The Golden Outcome: Why Meditating on Death Fuels a Life Well-Lived[45:04] – Final Thoughts & Where to Find David Amerland’s WorkFollow David Amerland:Instagram: @davidamerlandWebsite & Books: https://davidamerland.com/Episode Availability: Stream this episode on all major platforms: Apple Podcasts, Spotify, Google Podcasts, and more. For direct links and bonus resources, visit the Lisa Podcast 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. Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!

Welcome back to another empowering episode of the Lisa Podcast! Today’s guest is Trey Bruffey – a strength coach, founder of Be Opposite Training & Nutrition, and a dedicated advocate for bringing simplicity, sustainability, and a personalized approach back into fitness and health coaching.In this episode, Trey and Lisa dive deep into the pitfalls of overcomplicating health and nutrition, why foundational habits will always trump shiny trends, and how self-care—yes, the real kind!—plays a crucial role in wellness. Trey’s story, personal coaching philosophy, and no-nonsense tips will help you cut through the noise and find what actually works for your unique journey.If you’ve felt overwhelmed by “health anxiety,” tired of endless tracking and testing, or unsure where to start with gut health or elimination diets, this is the episode for you. Whether you're a competitor, weekend warrior, or just looking to thrive, Trey delivers actionable insights you can use today.So, get comfy, hit play, and prepare for real talk on how to finally keep it simple, get sustainable results, and enjoy your health journey.Timestamp Overview:[00:00] – Introduction & Trey's Philosophy: “Keep It Simple, Stupid”[00:47] – Trey’s Background: From Wrestler to Coach[03:07] – What “Be Opposite” Really Means & How the Business Evolved[03:33] – Overcomplicating Health: Functional Medicine, Fads & Anxiety[05:22] – Laying the Foundations: Nutrition Basics, Mindset & Healing[06:57] – Tackling Health Without Testing: Symptom Assessment & Food as Medicine[12:22] – Choosing Supplements & “Most Bang for Your Buck” Interventions[13:56] – When to Add Testing and How to Layer in Complexity[15:10] – Elimination Diets: When & How to Use Them[18:18] – Building Sustainability: The Value of Flexibility and "Rigidity Breaks"[22:52] – Keto, Carnivore & Adherence—Special Considerations for Women & Athletes[28:02] – Why Training Intensity Matters for Gut Health and Recovery[30:19] – The Real Impact of Stress & What Coaches Can Actually Control[33:13] – Chronic Stress, Identity, and Health Issues: Trey’s Coaching Tactics[35:33] – Long Breaks from Training: Sometimes Walking is the Best Rehab![40:04] – Why “Normal” Isn’t Always Optimal & Final ThoughtsFollow Trey Bruffey & Be Opposite Training:Instagram: @beoppositetrainingListen & Subscribe: Catch this episode and more on Apple Podcasts, Spotify, Google Podcasts, or directly on our website.Join Our Community: 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. Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!

Welcome back to another eye-opening episode of the Lisa podcast! In today’s conversation, host Lisa Franz sits down with Austin Stout—respected coach, educator, and founder of Integrated Muscle and Health. Austin pulls back the curtain on the dynamic and psychological processes behind modern coaching, highlighting the pitfalls of cookie-cutter protocols and the true meaning of an integrated approach to both physique enhancement and health.Whether you’re a coach, athlete, or anyone enthusiastic about health optimization, this episode brims with nuanced insights. Lisa and Austin dig deep into the myths surrounding bloodwork, unravel the importance of food variety, address the complex relationship between aesthetics and health, and advocate for adaptive, context-driven coaching. You'll walk away with practical tips on stress management, blood markers, gut health, and building better client-coach relationships grounded in psychology and individualized strategies.So, get comfy and enjoy a candid, thoughtful discussion designed to empower your own approach—whether for personal health or your coaching practice!Timestamp Overview:[00:00] – Introduction & Austin's Mission[01:20] – Austin’s Coaching Journey & Evolution of the Industry[05:35] – Integrated & Dynamic Coaching: What It Really Means[09:17] – Avoiding Complexity & The Importance of Client Context[14:33] – Balancing Physique Enhancement with Health[19:04] – Using Bloodwork to Identify Stress and Limitations[27:44] – Why Food Variety is King: Busting Bodybuilding Myths[36:12] – Reliable Gut Health Testing: What Actually Works?[39:18] – Navigating Client Psychology & Goal Setting[46:28] – Long-Term Thinking: Health, Aesthetics, and Life Balance[47:53] – Final Thoughts & Where to Connect with AustinFollow Austin Stout:Instagram: @austinst8Episode Availability: You can listen to this insightful chat with Austin Stout on all major platforms, including Apple Podcasts, Spotify, Google Podcasts, and on our website.Connect with Us: 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. Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!

In a riveting discussion, sports dietitian Gerald Ernat shares his journey from unhealthy habits to expert status, emphasizing practical nutrition tips for athletes and everyday individuals. He debunks protein myths and clarifies the role of electrolytes, revealing common misconceptions. Gerald also explores the importance of food sourcing, individualized dietary strategies, and effective training methods. With insights on meal planning and nutrition for military personnel, this conversation is packed with actionable advice for building strength on a budget.

Welcome back to another inspiring episode of the Nutrition and Life podcast! Today, we are thrilled to have Henry Ward, a sober ultra runner, share his incredible journey from overcoming addiction to finding solace and strength through ultra running. As Henry details his transformation, he offers insights into training programs, the mental and physical perseverance required for ultramarathons, and how to channel personal adversity into triumphant achievements.Uncover Henry's secrets to balancing recovery, family, and athletic pursuits while maintaining a mindset that turns challenges into stepping stones. His story is a testament to the power of resilience and the human spirit.So, sit back, relax, and immerse yourself in a conversation filled with motivational wisdom, practical strategies, and the unparalleled determination of someone who's turned their life's lowest point into an unimaginable high. Let's dive in!Timestamp Overview:[00:00] - Introduction[00:40] - Henry's Early Life and Rock Bottom Experience[02:35] - Beginning of Recovery Journey[03:32] - Introduction to Running and First Race Experience[06:09] - Participation in Short Races, Meeting Community[06:58] - Discovery of Ultra Running and Endurance Insight[08:11] - Current Focus and Training Insights[09:27] - Addressing Victim Mindset and Mental Toughness[11:23] - Current Training Regimen and Recovery Practices[14:08] - Managing Training Load and Recovery Optimization[18:14] - Overcoming Mental Barriers and Perseverance Strategies[23:05] - Discussing Nutrition During Extreme Endeavors[32:36] - Importance of Community and Finding Support Groups[36:02] - Ensuring Inclusivity in Running Communities[38:13] - Balance and Mental Health, Leveraging PodcastsFollow Henry Ward:Instagram: @sober_ultrarunner https://www.instagram.com/sober_ultrarunner/Website: https://thebostonrunshow.com/profile/henry-ward-2Episode Availability: Tune into this uplifting episode with Henry Ward on major podcast platforms such as Apple Podcasts, Spotify, Google Podcasts, or directly via our website for a profound exploration of perseverance and the love of running.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. Remember, your feedback fuels our mission! If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Stay tuned for more illuminating conversations on the Nutrition and Life podcast, aiding you in your quest for optimal health and wellness!