Nutrition & Life

Welcome to another insightful episode of the Nutrition and Life podcast! In today’s show, host Lisa Franz sits down with Stephanie McKibban, a seasoned coach and athlete with a powerful story of resilience, personal transformation, and a passion for helping others find their healthiest selves through sustainable habits.Stephanie opens up about her journey from marathon runner and “cardio bunny” to a life-changing accident that shifted her toward strength training and nutrition coaching. She shares the challenges of starting over, the importance of giving yourself time, and why building sustainable habits, rather than chasing quick fixes is the real secret to long-term success.Together, Lisa and Stephanie tackle common struggles like all-or-nothing thinking, balancing family meals with fitness goals, navigating social occasions guilt-free, and the critical role of resistance training (especially for women over 35). You’ll get practical tips, candid wisdom, and plenty of encouragement, whether you’re a coach, competitor, or just starting out.Tune in for relatable stories, actionable strategies, and a supportive conversation to help you build health and confidence for life!Timestamp Overview:[00:00] - Introduction & Welcoming Stephanie [00:48] - Stephanie’s Core Message for Listeners [02:08] - Stephanie’s Journey: From Insurance & Marathons to Coaching [03:35] - Life-Altering Accident & Transition from Cardio to Lifting [05:05] - Becoming a Coach: Certification, Growth, and Mentorship [07:45] - Coaching Philosophy & Client Diversity [09:05] - The Realities of Competing and Mindset After the Stage [10:26] - Building Sustainable Change vs. Quick Fixes [12:02] - Foundational Habits: Steps, Water, Protein, and Consistency [13:22] - Why Small Changes Beat “All at Once” [14:34] - Having a Plan B for Life’s Curveballs & Travel [17:05] - Meal Prep, Staples, and Simple Plate-Building Strategies [19:36] - Family Meals: Inclusion Over Restriction [21:00] - Social Situations: Navigating Events Without Guilt [23:15] - Moderation, Mindset Shifts & Ditching “Cheat Day” Thinking [25:10] - Making Foods Macro-Friendly for the Whole Family [27:39] - Mixing Up Meals with Flavors & Seasonings [28:43] - Muscle Gain, Aging & Overcoming Cardio-Only Mindsets [30:55] - Practical Strength Training Tips & Video Check-Ins [32:34] - Getting “Buy-In” for Resistance Training & Embracing the Process [33:35] - Competing: Building Phases, Body Image & Trusting the Process [36:48] - Patient Maintenance Pays Off: Client Success Story [38:17] - Final Thoughts & How to Connect with StephanieConnect with Stephanie McKibban:Instagram: @stephanie_mckibban Prophysique Team: prophysique.comConnect, Share & Subscribe: Get more practical nutrition tips and inspiring interviews by subscribing to the Nutrition and Life podcast! Follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for the latest episodes, updates, and ways to connect. Share your biggest takeaway and tag us on social—your journey matters!

Welcome to another inspiring episode of the Nutrition and Life podcast! Today host Lisa Franz welcomes Krysta Huber, dynamic nutrition coach, branding expert, and founder of The Fitness Fix. Krysta’s refreshing, mindset-driven approach to nutrition has powered the transformations of countless high-achieving women striving to prioritize themselves, break out of old stories, and build eating habits that last.Krysta gets real about the hidden power of self-talk, how identity shapes results, and why storytelling—both the ones we tell ourselves and the ones we absorb—fundamentally drives our success. She shares her personal evolution from group fitness instructor frustrated with her progress, to finding food freedom through macro tracking, and ultimately building a coaching business focused on self-trust, awareness, and sustainable systems.Timestamp Overview:[00:00] - Introduction & Krysta’s Story[00:24] - From Fitness Instructor to Nutrition Coach: Early Lessons[01:43] - Macro Tracking, Mindset, and The Fitness Fix Philosophy[03:04] - The Stories That Hold Us Back: Common Self-Sabotage Patterns [04:35] - “I Don’t Have Time” & The Myth of Selfishness[06:33] - Building Awareness: First Steps with Clients[08:32] - Why Extreme Diets Fail & The Power of Minimum Effective Dose[09:47] - Planning for Real Life: Flexible Dieting in Action [10:11] - Tools Beyond Food: Biofeedback, Rituals, and Practical Prep[13:01] - Flexible Dieting: Freedom for Perfectionists[13:37] - What If I Have Zero Time? Solutions for Busy Lives[16:28] - Alternatives to Tracking: Meal Templates, AI Tools, and Self-Trust[19:41] - Gaining Confidence & Intuitive Eating Skills[20:32] - Eating Out, Social Events, and The Power of Planning[21:33] - Fitness & Nutrition: Bringing Life Into the Equation[22:25] - Social Media Wisdom: Decisions vs. Goals[23:48] - Identity Work: Who Are You Becoming?[26:23] - “You Are Right On Time”—Why You’re Never Behind[27:36] - Life Lessons, Weight Gain, and Rewriting the Story[33:03] - Bringing Clients Along for the Real Journey[38:31] - Romanticizing Everyday Moments & Finding Presence[42:18] - Recap, Key Takeaways, and Where to Find KrystaConnect with Krysta Huber:Instagram: @thekrystahuber https://www.instagram.com/thekrystahuber https://www.instagram.com/thefitnessfyx https://www.instagram.com/thespreadmktgListen to her podcast: No Such Thing Podcasthttps://podcasts.apple.com/us/podcast/nosuch-thing-with-krysta-huber/id1545290457Connect, Share & Subscribe: Want more empowering insights and transformative strategies? Subscribe to the Lisa podcast and follow us for more expert interviews and Lisa’s latest tips! Share your favorite takeaways from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for all the fresh inspiration and support you need.

Welcome to another inspiring episode of the Nutrition and Life podcast! This week, host Lisa Franz is joined by personal development experts Brian Giaccone and John Hunter, co-founders of Modelled Mindset Fitness and Coaching. Together, they dive deep into the power of community, actionable mindset tools, and building a life rooted in purpose. Whether you’re feeling stuck, struggling to build new habits, or searching for greater fulfillment, this conversation delivers practical strategies, honest anecdotes, and encouragement for lifelong growth.Timestamp Overview:[00:00] - Intro & episode goals [00:29] - Value of community [01:03] - Finding your “why” [03:09] - Brian’s personal story & career shift [05:33] - Launching Model Mindset [06:01] - Community as a catalyst [07:27] - Coaching in schools & prisons [08:20] - The Pursuit: features & benefits [09:51] - Auditing your circle [10:36] - Setting boundaries & leaving old habits [13:45] - Raising standards & friendship changes [14:49] - Energy vampires vs. energizers [15:40] - How their group works: journaling, affirmations [17:49] - Entrepreneur Network & Coach’s Corner [19:11] - Marriage and goal-setting[20:02] - Staying hungry, managing comfort [23:53] - Honesty, vulnerability, goal breakdown [24:45] - Small daily goals [25:47] - Accountability & coaching style [28:37] - Creating your own happiness [31:19] - Power of collective belief [32:34] - Instilling belief: real stories [34:11] - Recommended habits: journaling, walking, hydration, prayer [38:39] - Body & mind: harmony [39:11] - Gratitude, wrap-upConnect with Brian Giaccone & John Hunter:Instagram: @modelmindsetfc https://www.instagram.com/modelmindsetfcWebsite: https://thepursuitmindset.com/ Podcast: Model Mindset PodcastConnect, Share & Subscribe: Want more mindset wisdom and personal development inspiration? Subscribe to the podcast and follow us on social for updates, powerful expert guests, and Lisa Franz’s latest coaching news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/Stay inspired, stay connected, and keep pursuing the best version of yourself—1% better every day!

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with special guest E Ramey, fitness coach, competitor, and recent Body by Science article contributor. Together, they explore what balanced nutrition and sustainable health mean for the real world, sharing firsthand journeys, client experiences, and practical strategies for every stage of fitness.E Ramey opens up about transitioning from a restrictive bodybuilding mindset to a more functional, flexible approach, one that actually fits family, social life, and a busy schedule. You’ll hear candid talk about the myths of “clean eating,” the role of ultra-processed foods, why fasted cardio and daily steps matter, and how mindset, habit building, and self-doubt affect progress. Whether you’re just starting out, looking for deeper results, or making health part of your family legacy, this episode delivers actionable insights and a whole lot of encouragement.Tune in for relatable stories, honest coaching advice, and empowering takeaways to fuel your health journey, even when life gets messy!Timestamp Overview:00:00 – Introduction & Episode Overview00:23 – E Ramey’s Coaching Story & Health Evolution04:11 – Balancing Nutrition: Lessons from Body by Science09:04 – The 80/20 Rule, Fiber Goals & Flexible Dieting12:40 – Walking, Fasted Cardio, and Building Sustainable Movement15:32 – Overcoming Self-Doubt & Setting Milestone Goals18:14 – Breaking Scale Obsession: Non-Scale Victories & Progress Pics21:11 – Getting Started: Changing Habits & Keeping it Simple29:17 – Identity, Mindset Shifts & Finding Support32:02 – Health as Family Legacy & Positive Role Modeling34:42 – Navigating Social Situations: Judgment, Balance & Self-Approval37:00 – The Power of Coaching, Support Systems & Small Wins38:26 – Growth, Letting Go, and Creating Your New Normal40:27 – Final Thoughts & Where to ConnectConnect with E Ramey:Instagram: @theeramey https://www.instagram.com/theeramey/Website: https://scoobyhealth.com/products/e-ramey-coaching-199?selling_plan=28399010012&variant=44266989387996Connect, Share & Subscribe: Don’t miss more powerful health conversations subscribe to the podcast and follow Lisa Franz on Instagram @nutritioncoachingandlife or at nutritioncoachingandlife.com. Tag us with your aha-moments or questions from this episode!Let us know: What’s the ONE small healthy habit you’ll start this week?

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 13:24 - 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 ResultsConnect 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 Preview00:11 - Connecting Through Research: Body by Science & Bill Campbell00:57 - The Reality of Contest Prep & Honest Coaching03:14 - Managing Athlete Expectations: Muscle Mass & Stage Readiness05:14 - Transitioning Post-Competition: Sustainability & Healthy Habits05:53 - Tough Coaching Conversations: Diet History & Prep Cycles09:17 - Surplus vs. Maintenance: Recomposition & Realistic Gains13:20 - Genetics, Rate of Muscle Gain, & Natural vs. Enhanced Athletes15:01 - Insights from Female Competitor Case Studies19:57 - Lifting Heavy vs. Light: Research Review Findings22:05 - Strength, Endurance, and the Role of Periodization25:05 - Principles Over Methods (Progressive Overload, Variety in Training)26:36 - Coaching Moderation: Practical Mindset Strategies & Food Education33:03 - Flexible Dieting vs. Meal Plans: When & Why to Use Each39:21 - Meal Plan Consistency at the End of Prep42:17 - Portion Control: Real Chocolate vs. Fit Foods (Handling Cravings)43:08 - Wrapping Up: Sustainable Coaching, Team Awkward, & Where to ConnectConnect with Stephen Beaugrand & Team Awkward:Instagram: @stephenbeaugrand https://www.instagram.com/stephenbeaugrand/Website: teamawkward.comConnect, 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 Listeners00:38 - Going Beyond Inspiration: Deep Transformation01:04 - Knowledge vs. Action—Breaking Procrastination Habits02:08 - How to Stick With Goals and Build Lasting Habits03:20 - Clarifying Your Vision & Breaking Goals Into Small Steps04:13 - Intrinsic Motivation & Meaningful Goals05:19 - Distraction, Environment, and Taking Inventory06:20 - Self-Accountability & Creating Boundaries07:11 - “What You Tune Into, You Turn Into” Quote Explained08:09 - Losing Old Habits & Building a Positive Community08:45 - Growth Circle: Purpose, Structure, and Benefits09:27 - Power of Connection Beyond Social Media10:27 - Lessons, Wins, and the Nelson Mandela Mindset12:04 - David’s Documentary: The Quest for Small Businesses13:16 - Spotlighting Real Stories to Inspire Action14:22 - Connecting Leaders with Expert Consultation15:14 - Why Local Businesses Are Essential for the Economy16:00 - Biggest Client Transformation Story—And It’s David’s Own17:42 - Rewiring Mindset: The Power of Internal Decision19:27 - “Your History Is Not Your Destiny”—Taking Action21:03 - Overcoming Negative Beliefs & Making Transformational Decisions22:10 - Challenging Thought Patterns & Collecting Physical Evidence24:08 - Building Confidence Through Action, Not Waiting25:12 - Acting Your Way Into Thinking Differently26:33 - Confidence Is Connection: Knowledge, Skills, Experience, Self28:41 - How Stillness, Meditation, and Solitude Connect Us29:57 - Leaning Into Discomfort & Growth Through Pain31:19 - Accepting Challenges and Extracting Value33:18 - Addressing Negativity and Joy in Goal Achievement34:45 - Reframing Perspective & Developing Positivity Bias36:14 - Emotional Intelligence: Emotions as Indicators38:02 - Stoic Mindset: Responding vs. Reacting40:04 - Emotional Intelligence for Leaders41:33 - Wrapping Up & Ways to Connect with DavidConnect 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.

Dr. Jessica Hehmeyer, an integrative health practitioner and self-described health detective, shares practical takes on stubborn weight gain, insulin sensitivity, inflammation testing, and detox support. She covers protein-forward mornings, post-meal movement, anti-inflammatory steps like omega-3s, and balancing intense training with restorative practices. Short, science-forward tips with a compassionate, doable tone.

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 ConnectConnect 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!

George Pagan, personal trainer and founder of Fit Elite Nation and the Nexus education directory, shares a practical, non-dogmatic take on training. He discusses rep ranges as a spectrum, principles-first programming, assessments and tempo work, plus strategies for breaking plateaus and balancing rest, splits, and ongoing coach education.