Welcome back to another empowering episode of the Nutrition and Life podcast! In today’s show, host Lisa sits down with Mariah Fontana—physique coach, bikini competitor, and passionate advocate for women’s health. Together, they unravel some of the most talked-about (and misunderstood) aspects of fitness, nutrition, and physique development, offering a fresh perspective on what it really takes to create a sustainable, healthy, and empowered lifestyle.

If you’ve ever struggled with body image, yo-yo dieting, or feeling overwhelmed by “doing it all,” this episode will provide clarity, practical guidance, and a dose of reassurance. Mariah pulls back the curtain on her journey from growing up in a bodybuilding family to overcoming her own body image struggles, her honest experience with competition prep and post-show challenges, and what she believes women really need to focus on for long-term health and happiness.

Tune in for relatable stories, deep dives into the mindset shifts necessary for success, actionable training and nutrition advice, and the candid truth about the world of physique competitions. Whether you’re an aspiring competitor or just someone wanting more confidence in their body, this conversation will inspire and educate.

So grab your favorite drink and get ready for a real, no-holds-barred conversation on health, balance, and unlocking your true potential!

Timestamps Overview:

• [00:00] – Introduction & Purpose of the Episode
• [01:10] – Mariah’s Journey: From Athlete to Coach to Competitor
• [04:20] – Growing Up in a Gym & Food Relationship Challenges
• [07:16] – Navigating Identity Loss after Sports & Shifting Mindsets
• [11:07] – Who Should (and Shouldn’t) Compete
• [13:10] – Post-Show Struggles: Weight Gain, Hunger, and Recovery
• [20:12] – Behind the Scenes: Realities of Prep and Show Day
• [27:13] – Loving the Process vs Chasing the “Shiny Object”
• [27:22] – Coaching Gen Pop vs Competitors
• [28:51] – Lessons from Competing for Everyday Coaching
• [30:10] – Training Frequency: What Actually Works
• [34:44] – The Missing Pieces: Training Upper Body & Building Muscle
• [37:27] – Mariah’s Next Steps and Listening to Your Body
• [38:00] – Outro and Where to Find Mariah

Follow Mariah Fontana:

• Instagram: @mariahfontana
• TikTok: @mariahfontana
• Website: https://madeformoremethod.ca

Episode Availability: Catch this candid conversation with Mariah Fontana on all major podcast and streaming platforms—Apple Podcasts, Spotify, Google Podcasts, and right here on YouTube.

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/

Don’t forget to drop your biggest takeaway in the comments and let us know—what do YOU want to learn about physique, health, and mindset next?

Welcome back to another inspiring episode of the Nutrition and Life podcast! In today’s show, host Lisa Franz is joined by Colleen Sloan, a dynamic dietitian, PA, and nutrition coach, for a practical deep-dive into building a healthier relationship with food, navigating clinical nutrition conversations, and letting go of the number on the scale.

Colleen shares invaluable expertise about advocating for your health in short clinical appointments, the art of curiosity-driven nutrition counseling, actionable strategies for picky eaters, and the importance of celebrating non-scale victories. Whether you're a provider hoping to connect more deeply with patients or someone looking to improve your personal well-being, this episode is packed with actionable advice and empowering mindset shifts for your health journey!

So, grab a notebook or settle in for a walk—this is an episode you won't want to miss!

Timestamps Overview:

• [00:00] – Introduction & Colleen’s Message for Listeners
• [01:05] – Colleen’s Journey to Dietetics and Medicine
• [03:36] – The Realities of Short Clinical Appointments
• [04:45] – Setting Priorities and Maximizing Patient-Provider Time
• [06:22] – How Lists Empower Your Healthcare Visits
• [10:05] – The Power of Patient Preparation
• [11:30] – Nutrition Conversations: Gaining Permission, Asking Curiously
• [13:12] – Assessing Habits: Meals, Drinks, Sleep, Stress & Movement
• [18:41] – Reflective Listening & Personalized Health Change
• [24:21] – Beyond the Scale: What to Track for True Well-being
• [26:50] – Labs, Life Goals, and Non-Scale Victories
• [30:03] – Strategies for Picky Eaters & Incorporating More Nutrition
• [35:39] – Lisa and Colleen on Gradual Taste and Habit Change
• [39:16] – The Exam Room Nutrition Course: Content & Modules
• [40:06] – Wrapping Up: Self-Worth, Positive Self-Talk & Final Thoughts

Connect with Colleen Sloan:

• Instagram: @examroomnutrition https://www.instagram.com/examroomnutrition/
• Website: https://www.examroomnutrition.com/

Listen on All Major Podcast Platforms: Find The Nutrition and Life Podcast with Lisa Franz on Apple Podcasts, Spotify, Google Podcasts, or your favorite platform.

Subscribe & Review: If you enjoyed the episode, please subscribe, rate, and leave a review! Your support helps us bring you more content to empower your health journey.

Join the Community: Connect with us and fellow listeners on social media for show updates, Q&As, and bonus content—and share your biggest non-scale victories with us!

Stay healthy, stay curious, and remember: You are enough! See you next week on The Nutrition and Life Podcast.

Welcome back to another transformative episode of the Nutrition and Life podcast! Today, we're excited to bring you an inspiring and information-packed interview with Dr. Derek Alessi, PhD—health professional, founder of Strength Genesis, and advocate for practical, sustainable fitness and nutrition strategies for everyone, at any age.

In this episode, Dr. Derek dives into the origins of Strength Genesis and his mission to create supplements and products—like the now-famous Australian macadamia nut oil—using only the highest quality, sustainable ingredients. We explore the science and practicality behind choosing the right cooking oils, the often-neglected dangers of plastics in supplement packaging, and actionable strategies for building muscle and health longevity.

Dr. Derek's approach is grounded and hopeful, reminding us all that taking control of our health isn’t as hard as we think—it’s about mindset, daily habits, and informed choices. Whether you're navigating menopause, looking to improve your metabolism, or curious about the latest in supplement innovation (creatine gummies, anyone?), this episode is packed with tools and tips you can implement today.

Pull up a chair, grab your notebook, and let’s get inspired by the actionable advice you won’t want to miss!

Timestamp Overview:

• [00:00] – Introduction to Dr. Derek Alessi & Top Takeaway for Listeners
• [01:14] – What is Strength Genesis? Company Mission & Packaging Philosophy
• [03:16] – All About Macadamia Nut Oil: Benefits, Flavor, and Story
• [08:43] – Oil Grades: Extra Virgin vs. Others & Sourcing Macadamia Oil Globally
• [11:46] – Calorie & Macronutrient Profile of Macadamia Nut Oil
• [12:52] – How to Cook, Bake, and Use Macadamia Nut Oil (+ Free Cookbook Resource)
• [15:35] – Macadamia Oil in Oats, Coffee, and More: Client Use Stories
• [17:16] – Brain Health, MCT Oil, and Expanding Healthy Fats in the Diet
• [17:51] – The Benefits of Creatine—Not Just for Bodybuilders!
• [21:53] – Apple Cider Vinegar Gummies, Beetroot, and Supplement Compliance
• [24:21] – Why Strength Training Truly Is the "Fountain of Youth"
• [27:13] – Muscle as the Organ of Longevity and Training After Menopause
• [28:30] – Mindset: Overcoming Self-Limiting Beliefs and Building Consistency
• [34:28] – Moving Away from Sick Care: Self-Advocacy & Practical Next Steps
• [40:02] – Final Thoughts on Self-Belief, Accountability, and Taking Action

Follow Dr. Derek Alessi & Strength Genesis:

• Website (including free cookbook!): https://alessifit.com/
• Instagram: @alessifitness https://www.instagram.com/alessifitness
• You can listen to this episode on all major podcast platforms—Apple, Spotify, Google Podcasts, and more. Don’t forget to subscribe, rate, and review to support the show!

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/