Welcome back to another powerful episode of the Nutrition and Life Podcast! Today, our host Lisa sits down with Ryan Jore—a dedicated personal trainer and strength specialist—to unpack the science, myths, and mindset behind efficient strength training, especially for women. Whether you’re just getting started, want to break through training plateaus, or aim for your first unassisted chin-up, this episode is packed with expert advice, real life strategies, and motivating stories guaranteed to inspire your training journey.

Ryan opens up about his own journey from skinny high school football player to experienced coach, navigating eating disorders and career shifts before finding his true passion in helping women grow stronger, more confident, and empowered in and outside the gym. Tune in for candid discussions, actionable tips, and a whole lot of support for anyone ready to get the most out of their workouts—without burning out.

So grab your headphones, get ready to take notes, and let’s jump in!

Timestamp Overview:

• [00:00] - Introduction: Meet Ryan Jore
• [00:20] - Strength Training for Women & Minimal Effective Dose
• [01:06] - Ryan's Story: From Athlete to Coach
• [02:40] - Building Community: Ryan’s Approach to Personal and Online Training
• [05:09] - The Value of In-Person vs. Online Coaching
• [06:34] - How to Train Efficiently (Not Exhaustively)
• [09:19] - Mindset, Progress, and Spotting Plateaus
• [10:55] - Breaking Strength Barriers: The Power of Community
• [12:28] - Chin-Ups & Pull-Ups: Ryan’s Top Tips + Ebook Insights
• [15:36] - Common Mistakes in Strength Training & Injury Prevention
• [17:32] - Warming Up: The Why & How
• [20:54] - Tracking, Adjusting, and Listening to Your Body
• [22:21] - Goal Setting: Hypertrophy vs. Strength
• [25:49] - Programming Splits & Full Body Training Philosophy
• [27:53] - Protein, Nutrition, and The “Fourth Workout”
• [31:12] - Cardio, Finishers, and “Fat Loss Mindset”
• [35:59] - Favorite Exercises: Turkish Get-Ups & Out-of-the-Box Moves
• [37:18] - Where to Find Ryan + Closing Highlights

Follow Ryan Jore:

• Instagram: @ryanjorept https://www.instagram.com/ryanjorept/
• Website & Ebook: https://www.jorestrengthtraining.com/

Listen to the Nutrition and Life Podcast: Available on all major platforms—Apple Podcasts, Spotify, Google Podcasts, or 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/

🎧 Thanks for tuning in—see you next time on the Nutrition and Life Podcast!

Welcome to another empowering episode of the Nutrition and Life podcast! This week, host Lisa sits down with registered dietitian and weight loss specialist Caroline Piper to unpack the realities of sustainable weight loss and nutrition. In this candid and motivating discussion, Caroline shares her personal journey from unhealthy dieting to becoming a champion for balanced, realistic nutrition. If you’re ready to ditch the extreme diets, banish fear of carbs, and take practical steps toward a healthier you, this episode is packed with actionable insights and relatable stories.

From debunking nutrition myths to building confidence through accountability, Caroline and Lisa dive deep into simple strategies—like staple meals and flexible eating—that fit real lives. They also cover essential lifestyle routines, from sleep to movement, and provide helpful frameworks for eating out, handling cravings, and overcoming all-or-nothing thinking.

Settle in for expert guidance and real-world advice designed to help you build a positive relationship with food, step out of diet overwhelm, and create habits that last.

Timestamp Overview:

• [00:00] – Welcome & Episode Introduction
• [00:25] – Key Takeaway: Why Healthy Eating Doesn’t Have to Be Complicated
• [01:34] – Caroline’s Story: Unhealthy Beginnings, College Discovery & Switching Majors
• [04:46] – Breaking Food Fear: Working with Clients’ Existing Habits
• [08:08] – Building Simple Meal Strategies & Accountability
• [11:03] – The Power of Staple Meals and Managing Food Variety
• [17:07] – How to Order When Eating Out: Practical Restaurant Tips
• [20:59] – The All-Or-Nothing Mindset & Making Peace with Treats
• [24:28] – Building Moderation: Handling Trigger Foods & Intuitive Eating Myths
• [27:24] – Lifestyle Habits: Steps, Sleep & Setting Up Your Environment for Success
• [33:20] – Caroline’s Daily Routine: Movement, Meal Prep, and Wind Down Rituals
• [39:24] – Common Mistakes & How to Fix Them: Three Simple Starting Points
• [42:06] – Final Tips, Ways to Connect, and Sign-Off

Follow Caroline Piper:

• Instagram: @caroline_dietition https://www.instagram.com/caroline_dietitian/
• Website: https://carolinepiperinfo.wixsite.com/carolinedietitian

Listen & Subscribe: Tune in on Apple Podcasts, Spotify, Google Podcasts, or directly on our website for more inspiring conversations and practical health wisdom.

Support the Show: If you enjoyed this episode, please remember to subscribe, rate, and leave a review! Share your favorite takeaways on social media and tag us to join the conversation. Your support helps us bring more expert guests and valuable insights every week.

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/

Let’s build healthier, happier habits—one simple step at a time! #LisaPodcast #NutritionAndLife #CarolinePiperRD

Welcome back to another value-packed episode of the Nutrition and Life podcast! Today, Lisa sits down with renowned nutrition, fitness, and business coach Jeffrey Su of First Call Out Fitness for an open-minded discussion on the ever-evolving landscape of health, hormones, gut wellness, and the business of coaching. Whether you're a client, an aspiring coach, or a seasoned professional, this episode is loaded with actionable strategies and mind-shifting perspectives to help fuel your journey.

In this episode, Lisa and Jeffrey dive deep into how to prioritize client interventions, handle perfectionism in high-achievers, recognize the subtle impact of stress on gut health, and demystify hormone lab work. Jeffrey drops wisdom on single-focus coaching, practical supplement recommendations, drawing boundaries as a coach, and fostering a growth mindset—both in business and personal wellness.

So grab your coffee, settle in, and get ready for a conversation packed with empathy, real-life examples, and tangible tips for cultivating long-term health and business success!

Timestamp Overview:

• [00:00] – Introduction and Show Kick-Off
• [00:22] – Keeping an Open Mind as Coach & Client
• [01:38] – How to Prioritize Interventions for Clients
• [04:31] – Helping Perfectionist Clients and Addressing Overwhelm
• [09:38] – The Connection Between Stress & Gut Health
• [12:36] – Mainstream Influence on Diet and Gut Sensitivity
• [12:49] – Supplements for Gut Health (General Recommendations)
• [14:29] – Cold Plunges, Hot/Cold Exposure & Hormonal Stress
• [18:53] – Decoding and Optimizing Lab Work (Not Just Chasing "Normal")
• [23:19] – Striving for “Optimal” vs. “Normal” in Health Outcomes
• [24:06] – Strategies for Maintaining Personal Health Amidst Business Growth
• [26:45] – Simple, Sustainable Strategies for Client Adherence
• [28:12] – Building Habits: Why Small Steps Win
• [30:37] – Emotional Triggers for Unwanted Behaviors & Coaching Insights
• [31:47] – Breaking into the Coaching Business: Passion, Storytelling & Substance
• [33:54] – Fostering Client Relationships & Boundaries as a Coach
• [34:53] – Setting Communication Expectations with Clients
• [37:33] – The Power of Coaching Quality Over Speed
• [38:43] – Jeffrey’s Ideal Clientele and Full-Spectrum Coaching Approach
• [41:06] – Wrapping Up: Growth, Mastery, and Ongoing Evolution

Follow Jeffrey Su & First Call Out Fitness:

• Instagram: @firstcalloutfitness
• Website: First Call Out Fitness

Episode Availability: Listen to this inspiring conversation with Jeffrey Su on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and right here on YouTube.

Stay Connected: 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/

Thanks for tuning in! Remember: Growth is a journey, not a destination. Stay open, stay coachable, and keep striving for your best. See you next episode!

Welcome back to another inspiring episode of the Nutrition and Life podcast! In this episode titled “Manifesting Bliss, Living with Intention, and The Power of CORE,” Lisa sits down with the vibrant life coach and personal development expert, Caroline de Posada, for a soul-nourishing conversation on living your most aligned and intentional life.

Caroline shares transformative principles—from the foundational “CORE” framework (Clarity, Organization, Resilience, Emotional Intelligence) to her “DARE” philosophy (Dream, Act, Release, Enjoy)—and offers practical insights into manifestation, letting go, emotional intelligence, and the pursuit of true inner bliss. Whether you’re at a personal crossroads or simply seeking to reconnect with your joy, this episode is packed with mind-shifting wisdom and tangible steps for everyday growth.

So, pour yourself a coffee, settle in, and join us for an episode filled with laughter, honesty, and actionable guidance as you start your own journey toward bliss!

Timestamp Overview:

• [00:00] – Introduction & What Listeners Will Gain
• [00:59] – Caroline’s Personal Journey into Life Coaching
• [04:25] – Introducing the CORE Concept: Find Your Foundation
• [08:39] – Clarity: Why Most of Us Struggle & How to Find It
• [15:20] – Emotional Intelligence: Practical Steps to Grow
• [21:11] – The DARE Formula: Dream, Act, Release, Enjoy
• [29:22] – Growth and Letting Go: Painful but Powerful
• [34:11] – What is Living in Alignment? True Bliss Explained
• [39:29] – Everyday Bliss: Stories, Examples & Living Mindfully
• [46:13] – Final Reflections & Connect with Caroline

Follow Caroline de Posada:

• Instagram: @carolinedeposada
• Website: www.carolinedeposada.com

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 the Lisa podcast! In this episode, host Lisa Franz sits down with Paulie Campbell—entrepreneur, fitness coach, former professional bodybuilder, and gym owner—to shed light on the realities of the fitness industry. Paulie pulls back the curtain on what it’s truly like to work in fitness, how to set yourself up as a coach, and how clients can finally experience real success by focusing on fundamentals instead of fads.

From business advice for new coaches to actionable strategies for building healthier environments, plus an honest discussion on alcohol and lifestyle habits, this episode is packed with wisdom, stories, and straight-talk that will resonate with anyone aiming to elevate their health or career. Whether you’re a fitness professional, an aspiring coach, or a client seeking results—there’s something here for you.

Timestamp Overview:

• [00:00] – Introduction & Today's Focus
• [01:40] – Paulie’s Career: From Business Grad to Gym Owner
• [06:30] – Growing a Local Fitness Facility During COVID
• [12:10] – The Power of Structure: "Lack of Structure Will Yield a Lack of Results"
• [14:23] – Fads, Social Media, and What Really Works
• [19:02] – Evolving Approaches to Training & Cardio
• [24:07] – Is Fat Loss Really Hard? Why Behavioral Change Matters
• [29:51] – Environmental Influence: Friends, Family & Social Circles
• [35:05] – Setting Boundaries & Practical Tips for Real Change
• [38:55] – Moderation, Treats, and the Truth about Alcohol
• [46:15] – Advice for Coaches: Build In-Person Before Online
• [49:57] – Final Thoughts & Where to Find Paulie Campbell

Follow Paulie Campbell:

• Instagram: @coach.paulie_inc https://www.instagram.com/coach.paulie_inc/
• Website: https://www.thebar406.com/coaches/coach-paulie

Subscribe, rate, and review! If you found this episode helpful, share it with a friend and help us spread real, actionable fitness wisdom. Join us next week for more empowering conversations on the Lisa podcast!

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/

Your support helps us bring more evidence-based, no-nonsense health and coaching content directly to you. Thanks for listening and being part of the community!

Welcome to another truly insightful episode of the Lisa podcast! Today, host Lisa Franz is joined by renowned physiotherapist, educator, and Human Matrix creator, Zac Cupples. Together, they explore ground-breaking concepts to improve mobility, relieve pain, and optimize movement through foundational elements like breathing, targeted exercise, and practical daily routines.

Zac takes us on his journey from competitive sports to expert physiotherapy, sharing transformative tips on breathing for mobility, managing training with pain, unlocking hip internal rotation, and demystifying the split squat. The conversation is packed with actionable advice, myth-busting, and holistic strategies to help listeners train smarter, move better, and live life more fully.

Tune in for practical takeaways, in-depth biomechanics, and a behind-the-scenes look at Zac’s internationally acclaimed Human Matrix seminar!

So grab your headphones and get ready to enhance your health, movement, and mindset!

Timestamp Overview:

• [00:00] – Introduction & Zac’s Motivation
• [01:11] – Zac’s Journey to Physiotherapy
• [03:24] – Why Breathing is Foundational for Mobility
• [07:25] – Using Breath to Alleviate Shoulder Tension and Stress
• [11:36] – Should You Train While in Pain? Navigating Injuries, Illness, and Rest
• [15:24] – Hip Internal Rotation: Why it Matters & How to Improve It
• [19:39] – Split Squat Deep Dive: Common Mistakes & Perfecting Your Form
• [24:12] – Addressing Hip Tilt During Split Squats
• [26:42] – Unlocking Tight Glutes and Piriformis Using Strength Over Stretching
• [29:24] – Stretching vs. Strengthening: Zac’s Approach to Mobility
• [31:02] – Headaches: Movement, TMJ, & Holistic Headache Management
• [36:37] – What Is Human Matrix? Behind Zac’s Transformational Seminar
• [38:39] – Wrap Up & Where to Find Zac Online

Follow Zac Cupples:

• Instagram: @zac.cupples
• Website: https://zaccupples.com/

Episode Availability: Catch this episode with Zac Cupples on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and at Lisa Franz’s website.

Connect with Us: 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/

Don’t forget to subscribe, rate, and review the show if you gained value! Thank you for supporting the Lisa podcast and for being part of our incredible community—see you next week for more science-backed coaching, insightful guests, and life-changing strategies!

Welcome back to another transformative episode of the Nutrition and Life podcast! In today's episode, Lisa sits down with Mindset Coach Heather Hakes for a deep-dive into “becoming the conscious creator of your reality.” Together, they unpack the power of mindset, intuition, and identity—plus share loads of actionable strategies for overcoming perfectionism, indecision, emotional blocks, and self-sabotage.

Tune in for practical exercises to break free from autopilot living, step-by-step routines for rewiring your habits, and real client stories that show just how powerful your thoughts and emotional states can be. If you’ve ever felt stuck, struggled with self-discipline, or wondered how to manifest the life you actually want, this conversation delivers the goods on moving from inspiration to transformation.

Timestamp Overview:

• [00:00] – Introduction & Guest Welcome
• [00:32] – Why Mindset Matters: Becoming a Conscious Creator
• [01:05] – Heather’s Journey to Mindset Coaching
• [03:20] – Intuition vs. Fear: How to Tell the Difference
• [07:21] – Perfectionism, High Standards & Progress Over Perfection
• [12:23] – Morning Rituals: Building the “MIND” Routine
• [16:01] – Staying Aligned When Life Gets Busy: Tools & Bookending Your Day
• [17:50] – Client Stories: Breaking Free from Feeling Stuck
• [21:17] – Conflicting Desires, Cognitive Dissonance & Internal Resistance
• [24:05] – Money Mindset & The Abundance Boomerang
• [27:15] – Live Events, Joe Dispenza, and the Science of Personal Reality
• [33:35] – Mindset & Nutrition: Identity Change for Real Results
• [35:53] – Emotional Roots of Self-Discipline (and Self-Sabotage)
• [38:19] – Awareness is the First Step: The Life Assessment Tool
• [41:25] – Wrap-Up & Where to Find Heather

Connect with Heather Hakes:

• Website (Free Life Assessment): https://www.heatherhakes.com/
• Instagram: https://www.instagram.com/heather.hakes/
• YouTube: @HeatherHakes

Episode Availability: Stream this episode on all major platforms (Apple Podcasts, Spotify, Google Podcasts), or visit our website at https://www.nutritioncoachingandlife.com/ for the full archive and more resources.

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/

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 Come

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/

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!