Welcome to the Nutrition and Life Podcast with Lisa Franz! Today’s episode, “Weight Loss Foundations,” is dedicated to breaking through confusing diet trends and going deep into the fundamentals that drive real, sustainable results. Host Lisa Franz cuts through the noise and shares clear, evidence-based guidance about calories, macros, and building a lifestyle that lets you enjoy pizza and make real progress.

Tune in for practical steps, relatable stories, and science-backed strategies to help you track with confidence, set up sustainable eating habits, and finally ditch the guilt around food!

Timestamp Overview:

00:03 - Introduction & Why Calories/Macros Matter

01:07 - Calories Explained: The Basics & Common Mistakes

01:55 - Law of Thermodynamics & Why It’s the Foundation

02:24 - Macros 101: Protein, Carbs, Fats—What They Do

03:11 - Protein vs. Carbs vs. Fats: Roles & Fuel Sources

04:07 - Case Study: Two Diets, Two Outcomes

04:31 - Why Awareness & Tracking Matter—Hidden Calories

05:08 - Consistency, Flexibility & Food Freedom

05:55 - Lisa Franz’s Journey: From Restriction to Flexible Dieting

06:53 - Tracking Tools: MyFitnessPal, Cronometer & More

07:36 - Setting Up Your Tracker & Common Mistakes

08:43 - Why You Should Log First & Underestimate Activity

09:10 - Food Scales & Portion Control—Why This Matters

10:03 - Dining Out: Estimating & Avoiding Perfectionism

11:09 - Calculating Maintenance Calories: What You Burn

12:01 - Components of Daily Energy Expenditure 1

3:24 - Reliable Calculation Tools & Underestimating

14:20 - Setting Deficits & Surpluses for Different Goals

15:31 - Adjustments for Fat Loss, Maintenance, Muscle Gain

17:07 - The Art & Science of Tweaking Your Calories

18:46 - Tracking Progress: Scales, Clothes, Photos

19:05 - Macro Distribution: Evidence-Based Guidelines

19:33 - Protein Target: Setting It for Your Body & Goals

21:10 - Fats: Why They Matter & How Much You Need

22:01 - Carbs: Not Essential But Beneficial

23:25 - Macro Flexibility & Adjusting For Your Needs

25:00 - When to Adjust: Special Cases (PCOS, Athletes, etc.)

25:50 - Why Protein is “Queen” for Satiety & Fat Loss

27:02 - Healthy Fats: Types & Their Impact

28:36 - Omega-3/6 Balance, Mediterranean Diet Evidence

30:01 - Common Tracking Mistakes & How to Fix Them

32:13 - When & How to Adjust Your Targets

34:05 - Action Steps: Getting Started, Staying Consistent

35:10 - Accountability, Protein Targets & Making Progress

35:35 - Closing Words: Consistency, Basics & Empowerment

36:15 - Final Thoughts: Small Actions, Big Results

Connect with Lisa Franz:

Instagram: @nutritioncoachingandlife

Website: https://nutritioncoachingandlife.com/

Connect, Share & Subscribe: For more evidence-based nutrition advice, habit hacks, and empowering discussions, subscribe to the podcast! Join Lisa’s community on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for coaching, resources, and updates. Share your progress or questions from this episode and tag Lisa, she loves connecting and celebrating your wins!

Drop your thoughts, tag @nutritioncoachingandlife, and let’s make nutrition simple, flexible, and powerful for everyone.

Welcome to an insightful new episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by contest prep expert and physique coach Stephen Beaugrand of Team Awkward. Together, they dive deep into the realities of bodybuilding, physique enhancement, and sustainable nutrition practices, far beyond the glamorous, marketable tropes you see online.

Stephen Beaugrand shares his honest perspective on the sport: from failures at his first show to what most competitors and coaches get wrong about preparation, expectations, and sustainable success. The duo tackle tough topics like coaching ethics, prepping for a competition when you’re not ready, periods of gaining vs. dieting, and how to actually achieve moderation with food. You’ll also hear about the latest research on lifting heavy vs. light weights, meal plans vs. macros, and practical strategies for healthier habits you can maintain for life.

If you’re seeking actionable advice, scientific insights, and relatable stories from both the research trenches and real coaching, this episode is a must-listen!

Timestamp Overview:

00:00 - Welcome & Episode Preview

00:11 - Connecting Through Research: Body by Science & Bill Campbell

00:57 - The Reality of Contest Prep & Honest Coaching

03:14 - Managing Athlete Expectations: Muscle Mass & Stage Readiness

05:14 - Transitioning Post-Competition: Sustainability & Healthy Habits

05:53 - Tough Coaching Conversations: Diet History & Prep Cycles

09:17 - Surplus vs. Maintenance: Recomposition & Realistic Gains

13:20 - Genetics, Rate of Muscle Gain, & Natural vs. Enhanced Athletes

15:01 - Insights from Female Competitor Case Studies

19:57 - Lifting Heavy vs. Light: Research Review Findings

22:05 - Strength, Endurance, and the Role of Periodization

25:05 - Principles Over Methods (Progressive Overload, Variety in Training)

26:36 - Coaching Moderation: Practical Mindset Strategies & Food Education

33:03 - Flexible Dieting vs. Meal Plans: When & Why to Use Each

39:21 - Meal Plan Consistency at the End of Prep

42:17 - Portion Control: Real Chocolate vs. Fit Foods (Handling Cravings)

43:08 - Wrapping Up: Sustainable Coaching, Team Awkward, & Where to Connect

Connect with Stephen Beaugrand & Team Awkward:

Instagram: @stephenbeaugrand https://www.instagram.com/stephenbeaugrand/

Website: teamawkward.com

Connect, Share & Subscribe: For more evidence-based nutrition, mindset strategies, and inspiring expert interviews, subscribe to the Lisa podcast and follow us on Instagram @nutritioncoachingandlife or at nutritioncoachingandlife.com. Share your favorite takeaway and tag us for a chance to be featured!

Ready to level up your physique goals and make sustainable progress? Dive into this episode for science-backed strategies, honest coaching advice, and practical tips you can use today!

Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz welcomes David Gibson, a personal leadership coach, mindset mentor, and creator of the Growth Circle community and The Quest small business documentary series. David’s mission is to empower leaders and aspiring entrepreneurs to transform their mindset, master habits, and create meaningful progress no fluff, just real, actionable change.

Timestamp Overview:

00:00 - Introduction & David Gibson’s Goals for Listeners

00:38 - Going Beyond Inspiration: Deep Transformation

01:04 - Knowledge vs. Action—Breaking Procrastination Habits

02:08 - How to Stick With Goals and Build Lasting Habits

03:20 - Clarifying Your Vision & Breaking Goals Into Small Steps

04:13 - Intrinsic Motivation & Meaningful Goals

05:19 - Distraction, Environment, and Taking Inventory

06:20 - Self-Accountability & Creating Boundaries

07:11 - “What You Tune Into, You Turn Into” Quote Explained

08:09 - Losing Old Habits & Building a Positive Community

08:45 - Growth Circle: Purpose, Structure, and Benefits

09:27 - Power of Connection Beyond Social Media

10:27 - Lessons, Wins, and the Nelson Mandela Mindset

12:04 - David’s Documentary: The Quest for Small Businesses

13:16 - Spotlighting Real Stories to Inspire Action

14:22 - Connecting Leaders with Expert Consultation

15:14 - Why Local Businesses Are Essential for the Economy

16:00 - Biggest Client Transformation Story—And It’s David’s Own

17:42 - Rewiring Mindset: The Power of Internal Decision

19:27 - “Your History Is Not Your Destiny”—Taking Action

21:03 - Overcoming Negative Beliefs & Making Transformational Decisions

22:10 - Challenging Thought Patterns & Collecting Physical Evidence

24:08 - Building Confidence Through Action, Not Waiting

25:12 - Acting Your Way Into Thinking Differently

26:33 - Confidence Is Connection: Knowledge, Skills, Experience, Self

28:41 - How Stillness, Meditation, and Solitude Connect Us

29:57 - Leaning Into Discomfort & Growth Through Pain

31:19 - Accepting Challenges and Extracting Value

33:18 - Addressing Negativity and Joy in Goal Achievement

34:45 - Reframing Perspective & Developing Positivity Bias

36:14 - Emotional Intelligence: Emotions as Indicators

38:02 - Stoic Mindset: Responding vs. Reacting

40:04 - Emotional Intelligence for Leaders

41:33 - Wrapping Up & Ways to Connect with David

Connect with David Gibson:

Instagram: @d1gibson https://www.instagram.com/d1gibson/

Website: https://evolutionisamust.com/

The Quest Documentary: https://thequestdoc.com/

Youtube: @evolutionisamust

Connect, Share & Subscribe: Enjoyed today’s episode? Subscribe for more expert guests, actionable tips, and the latest from Lisa Franz! Follow Lisa for deeper dives and inspiring conversations on Instagram @nutritioncoachingandlife and visit https://nutritioncoachingandlife.com/.

Share your favorite insight and tag us—we love hearing from our listeners! Let’s keep making empowered, loving shifts in health together.

Welcome to another actionable and inspiring episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Dr. Jessica Hehmeyer, an integrative health practitioner renowned for her “health detective” approach and her commitment to guiding individuals towards empowered, loving, and sustainable wellness. If you’ve struggled with unexplained weight gain, stubborn fatigue, stress, hormone imbalances, or simply want real tools for long-lasting health, this episode is a must-listen!

Dr. Hehmeyer shares her personal journey from health “conundrums” to expert detective, highlights the often-missed root causes behind metabolism struggles, and delivers practical advice on insulin sensitivity, inflammation, detoxification, and more. Discover the real ways to support your body, shift out of the all-or-nothing mindset, and cultivate true self-honor—so you can feel, look, and live optimally.

Tune in for an episode packed with science-based strategies, gentle humor, actionable takeaways, and heartfelt encouragement!

Timestamp Overview:

00:00 - Welcome & Introduction to Dr. Jessica Hehmeyer

00:12 - What Listeners Can Expect: The Power of Self-Honor

01:10 - Dr. Hehmeyer’s Personal Health Journey & Becoming a Health Detective

03:10 - Root Causes of Weight Gain: What’s Often Overlooked

04:11 - Insulin Sensitivity & Fat Storage—Why "Normal" Isn’t Always Optimal

05:33 - Testing for Inflammation: The Role of hs-CRP

06:35 - How to Improve Your Insulin Sensitivity

10:05 - Breaking Free from the All-or-Nothing Trap

11:11 - Lowering Inflammation & Knowing When to Test

13:30 - Omega-3s, Supplements & Judicious Approaches

16:35 - Detoxification Pathways: What Matters & What Doesn’t

19:06 - Fiber, Hydration & Cruciferous Vegetables for Detox

21:44 - Three Essential Nutrients for Skin Health

24:01 - Protein, Vitamin C, Water—and Why “Normal” Isn’t Enough

25:57 - “I Haven’t Changed, But I’m Gaining Weight!”—Client Case Studies

26:51 - The Overachiever Trap: Stress, Cortisol & Weight Gain

31:07 - Practical Strategies: Moving from Sympathetic Lock to Middle Ground

32:36 - Sleep as a Superpower: Tips from Dr. Hehmeyer

34:25 - Sustainable Digital Detox & Mindful Winding Down

36:06 - Radical Presence: The Secret to Success in Health & Life

37:31 - Wrapping Up & How to Connect with Dr. Hehmeyer

Want personalized support or more from Dr. Hehmeyer? Check out her content and consult options at:

Instagram: @drjessicahehmeyer

Website: https://www.hehmeyerhealth.com/

Connect, Share & Subscribe: Enjoyed today’s episode? Subscribe for more expert guests, actionable tips, and the latest from Lisa Franz! Follow Lisa for deeper dives and inspiring conversations on Instagram @nutritioncoachingandlife and visit https://nutritioncoachingandlife.com/. Share your favorite insight and tag us—we love hearing from our listeners!

Let’s keep making empowered, loving shifts in health—together.

Welcome to another enlightening episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Dr. Jordan Barber, a trailblazing Doctor of Acupuncture and Oriental Medicine, author, and specialist in pelvic floor dysfunction. Together, they break down myths about men’s health, explain the rarely-discussed world of male pelvic floor care, and offer actionable strategies for stress management, movement, sleep, and holistic well-being.

Dr. Barber shares his unique journey from the punk rock scene in NYC to cutting-edge clinical research and integrative medicine, giving listeners a fresh perspective on realigning healthcare, trusting your instincts, and optimizing health for both men and women. Expect practical advice, scientific insight, and a healthy dose of humor as he challenges stereotypes, empowers women to become ‘champions’ for men’s health, and reveals why stretching, breathwork, and circadian rhythm matter more than ever.

Tune in for a dynamic, relatable, and empowering conversation and discover how small shifts can unlock better health for yourself and your loved ones!

Timestamp Overview:

00:00 - Introduction: Welcoming Dr. Jordan Barber & Episode Goals

00:16 - Men Need Champions: Why Women Matter in Men’s Health

00:33 - Dr. Barber’s Story: From Punk Rock to Medical Practice

02:01 - Author Journey: "Realigning Medicine" & Building a Mission

04:00 - Pelvic Floor Health in Men: Symptoms & Signs

05:25 - Not Just Pain: Autonomic Phenomena & Weird Symptoms

09:14 - Common Causes: Sedentary Lifestyles, Exercise, Imbalances

11:23 - Prevention & At-Home Strategies: Stretching, Movement

12:59 - Breathing for Pelvic Floor: Diaphragmatic Tips for Men

16:27 - Psychological & Stress Components: How Narratives Impact Care

19:39 - Stress, Fight or Flight & “Sympathetic Lock” Explained

21:24 - Vagus Nerve Hacks: Humming, Breathing, and Devices

25:16 - Type A Recovery: Doing Less vs. Doing More

25:57 - Circadian Rhythm & Sleep Optimization: Morning Light, Earthing

28:36 - Grounding vs. Earthing: Simple Ways to Connect

31:15 - Observing Men’s Health: What Partners Can Notice Early

32:18 - Sexual Health & Conversations: Raising Awareness

35:34 - Pain Patterns & Meaningful Partner Dialogue

36:17 - Stats: Prevalence in Men vs Women & Raising Awareness

37:06 - What Brings Dr. Barber Joy: Integrative Medicine, New Projects

38:07 - Closing: Pro-Good Medicine & How to Connect

Connect with Dr. Jordan Barber:

Instagram: @jbarberlac https://www.instagram.com/jbarberlac/

Website: https://drjordanbarber.com/

Connect, Share & Subscribe: For more inspiring conversations and up-to-date fitness wisdom, subscribe to the Nutrition and Life podcast and follow us on social media! Share your favorite takeaway from today’s episode and tag us on Instagram @nutritioncoachingandlife. You can also find more show notes, practical tips, and resources on our website at https://nutritioncoachingandlife.com/

Thank you for listening, don’t forget to check the show notes for time-stamped highlights, connect with Dr. Barber, and share your favorite moment!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by George Pagan, an established personal trainer and the visionary behind Fit Elite Nation and the Nexus education directory for coaches. With over a decade of experience, George Pagan brings a refreshingly non-dogmatic, accessible approach to fitness—helping both beginners and seasoned clients break through plateaus and rediscover their physical potential.

In this episode, George Pagan gets candid about his journey from recovering high school athlete to self-employed coach, shares how injury shaped his perspective, and discusses the ever-evolving world of exercise science. If you’re a gym-goer, coach, or fitness business owner, you’ll find practical programming advice, mindset tools for overcoming barriers, and valuable career insights, plus, hear all about Nexus, George Pagan’s free, one-stop hub for live and online continuing education.

Join us for actionable tips, personal anecdotes, and empowering strategies to make fitness accessible, enjoyable, and sustainable for everyone!

Timestamp Overview:

[00:00] - Welcome & Episode Preview

[00:36] - Making Fitness Accessible & Non-Dogmatic Training Philosophy

[01:20] - George Pagan’s Background: From Athlete to Coach

[02:58] - Early Career, Work Experience, and Starting Fit Elite Nation [04:03] - What Is Fit Elite Nation? Niche, Clientele & Approach

[05:16] - Exercise Science Education: Takeaways & Real-World Application

[08:47] - Rep Ranges, Programming Myths & What University Didn’t Teach

[10:20] - Principles-First Programming & Meeting Clients Where They Are

[12:23] - Client Assessments: Movement Quality & Coaching Cues

[14:36] - Plateau-Busting Strategies: The Power of Slowing Down

[15:30] - How to Use Tempo and Rest in Programming

[18:36] - Class vs. Individual Approaches & Rest as a Tool

[19:23] - Preferred Training Splits for Clients & Self

[21:05] - Ongoing Education: The Value of Live Events & Feedback

[23:41] - Coaching Lessons: Asking for Feedback & The Kitesurfing Story

[27:16] - Adapting Coaching Styles: Tools for Every Client

[29:23] - Learning from Other Specialties (e.g., Pre/Postnatal, Therapy)

[30:27] - Introducing Nexus: A Free Directory for Trainers’ Education

[32:39] - George Pagan’s Current Training & Goals

[34:19] - Building a Hybrid Training Model & Favorite Clients

[35:56] - Personal Routines: Reading, Journaling & Self-Development

Connect with George Pagan:

• Instagram: @fiteleitenation
• website: https://fitletes.com/

Connect, Share & Subscribe: For more inspiring conversations and up-to-date fitness wisdom, subscribe to the Nutrition and Life podcast and follow us on social media! Share your favorite takeaway from today’s episode and tag us on Instagram @nutritioncoachingandlife. You can also find more show notes, practical tips, and resources on our website at https://nutritioncoachingandlife.com/.

Want more? Be sure to browse the Nexus for your next live event or course, and get in touch with George or Lisa for coaching and collaboration opportunities.

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Casey Lee, career trainer and founder of Purposeful Strength, for a deep dive into all things training—from exercise selection and consistency to building confidence, overcoming plateaus, and finding joy in movement.

Casey Lee shares his unique path from college rec center trainer to running a thriving, non-traditional personal training studio in rural Vermont. He unpacks why exercise selection is the cornerstone of effective programming, how to make any equipment limitation work for you, and the power of personalized, sustainable approaches—whether you’re a total beginner or seasoned lifter facing stubborn plateaus.

Tune in for a transparent, encouraging chat packed with practical tools, client stories, and relatable tips for trainers and motivated self-starters alike!

Timestamp Overview:

00:00 – Introduction & Episode Goals

00:24 – Why Exercise Selection is #1 in Programming

01:12 – Casey Lee’s Journey: From Campus Trainer to Studio Owner

03:06 – Building a Home Training Studio in Vermont

03:26 – Inverted Personal Training Model & Client Success

04:50 – Equipment Limitations and Getting Started at Home

06:06 – Outgrowing Equipment and Client Milestones

07:20 – Making It Work with “Whatever You Have”

07:41 – The Trainable Menu: Selecting Movements That Fit You

09:19 – Building Confidence Through Variations & Addressing Pain

11:05 – Assessing Pain, Doctor’s Orders, and Overcoming Fear

13:14 – Emotional Reactions to Exercise: Trainer vs. Client Mindset

16:19 – Progression: When and How to Push Clients

18:24 – Rapport, Grit & Grace Coaching, Trusting Your Fitness

20:27 – Why Exercise Selection Beats All Other Training Variables

24:01 – Structuring Beginner Programs: Splits, Frequency, and Progression

25:44 – Identifying Sticking Points & Unearthing Better Variations

28:37 – Don’t Just Avoid—Find Variations That Work!

29:23 – Behind the Scenes: Casey Lee’s Newsletter for Clients

31:31 – When Do Clients See Big Leaps in Progress?

33:08 – Progressive Overload and Building Equipment Confidence

36:28 – Rep Ranges and Overcoming Stagnation

38:04 – Getting Past Plateaus: The Power of Positional Isometrics

40:35 – How Humbling New Challenges Can Be

41:14 – Show Wrap-Up, Key Takeaways, and How to Connect

Connect with Casey Lee & Purposeful Strength

• Instagram: @purposeful.strength
• Website: purposefulstrength.com

Love the podcast? Subscribe and follow on your favorite platform, and share your favorite breakthrough or “aha!” moment from this episode on Instagram—tag @purposeful.strength and @nutritioncoachingandlife!

Connect, Share & Subscribe: Subscribe to the Nutrition and Life Podcast on YouTube and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite moments and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com for more resources!

Thanks for tuning in, and remember: fitness should work for you, not against you!

Welcome to another inspiring episode of the Nutrition and Life podcast! This week, host Lisa Franz is joined by WNBF Pro bodybuilder and Revive Stronger founder, Steve Hall, for a deep dive into the realities of natural bodybuilding, continuous self-improvement, and how anyone not just competitors can cultivate a lifelong love for fitness.

Steve Hall candidly shares his journey from “not built for bodybuilding” to earning his Pro Card with the world’s most competitive natural federation. He lifts the curtain on his years-long dedication, the setbacks and triumphs on the world stage, and why genuine enthusiasm and patience outshine quick fixes or constant comparison. Along the way, you’ll get advice on training for enjoyment, breaking plateaus, the evidence (and experience) behind programming, and how gen pop clients can keep making progress—no matter what the scale or stage says.

Tune in for actionable mindset tips, practical gym wisdom, and a motivating reminder to enjoy your own “improvement season” whatever your goals!

Timestamp Overview:

00:00 – Welcome & the Power of Virtual Connections

00:54 – Steve’s Biggest Hopes: Inspiring Love for the Gym

01:45 – The Slow Road of Natural Bodybuilding & “You vs. You”

03:06 – Earning a WNBF Pro Card: Expectations & Surprises

05:20 – Leveling Up: The Harsh Reality of Pro Competition

07:07 – From Setbacks to “Growth Seasons”

09:04 – Gen Pop Coaching: Motivation Without Deadlines

13:29 – Health Habits, Enjoyment & Avoiding Complacency

17:05 – Favorite Exercises & Keeping Training Fresh

21:31 – Getting Specific: Feedback, Weak Points & Aesthetic Goals

24:07 – Changing Your Mind: Research, Deloads & Volume

29:07 – Range of Motion, Partial Reps, and Calf Progress

33:20 – Finding Your Limits: Volume & Failure

36:09 – Nutrition: Protein, Surpluses & Real-World Adjustments

41:45 – Metabolic Adaptation & Personal Lessons

44:00 – Wrapping Up: Inspiration for Everyone’s Journey

Connect with Steve Hall:

• Instagram:@revivestronger https://www.instagram.com/revivestronger/ \
• Revive Website: https://revivestronger.com/
• Youtube: @ReviveStronger

Connect, Share & Subscribe: Love the show? Subscribe to Lisa on YouTube and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite moments and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com for more resources!

Did this episode inspire you to work out, build mental toughness, or think differently about fitness and community? Drop a comment below, share your progress, and challenge yourself to create that next “aha” moment!