Nutrition & Life

• #247 Building a Life & Body You Love: Lessons from Nutritionist Lisa Franz on the Mindset Cafe

  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/

  --------  

  34:51

  --------

  34:51
• #246 Five-Minute Workouts and Menopause Fitness: Kerstin Schulze’s Actionable Strategies

  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/

  --------  

  42:19

  --------

  42:19
• #245 Hormones, Mindset, and Muscles: Navigating the Fitness World with Renee Schneider

  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/

  --------  

  41:39

  --------

  41:39
• #244 Gut Myths: Evidence-based Answers for IBS, Constipation, and Diet Challenges w/ Dasha Agoulnik

  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/

  --------  

  39:34

  --------

  39:34
• #243: Hunger Management and Body Composition Insights with Noelle Shannahan

  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/

  --------  

  42:01

  --------

  42:01

More Health & Wellness podcasts

Trending Health & Wellness podcasts

About Nutrition & Life