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/

Welcome back to another powerful episode of the Nutrition and Life podcast! Today, we’re joined by High Performance Coach Mark Gray, who is passionate about transforming everyday lives into pain-free, energized powerhouses. If you’ve ever struggled with back pain, felt overwhelmed by health routines, or wondered how to actually start seeing results in your busy life, this episode is a must-listen.

Lisa and Mark dive into the real reasons people get stuck in first gear, the compounding effects of daily habits, and simple, actionable ways to build a body you can truly depend on. With practical tips on introducing movement, developing consistency, and the underestimated magic of standing and stretching, this episode is designed for busy professionals, entrepreneurs, and anyone ready for genuine lifestyle upgrades.

So grab a notepad and get ready for an episode filled with expert strategies and wisdom to help you create sustainable, energizing routines—no overwhelm necessary!

Timestamp Overview:

• [00:00] – Introduction & Mark’s Mission
• [01:19] – Mark’s Journey to High Performance Coaching
• [03:17] – The Autopilot Trap & Compounding Habits
• [05:13] – Where Mark Starts with Clients: Individualized Approaches
• [09:26] – Overcoming Overwhelm & Building Consistency
• [10:15] – Actionable Tips for Busy Lives with Pain or Low Energy
• [14:29] – Small Habits That Build Confidence & Transfer to Other Areas
• [15:33] – Why Mark Loves Standing Desks & Practical Hacks for Movement
• [21:33] – Blood Sugar, Digestion & The Power of Post-Meal Movement
• [22:26] – Stretching & Mobility: The Most Overlooked Areas
• [28:31] – Top Strategies for Long-Term Consistency
• [30:47] – The Game-Changer: Accountability in Health and Fitness
• [33:49] – Outsourcing: The Value of Delegating Nutrition & Routine
• [36:58] – Sleep: The Underrated Key to High Performance
• [41:18] – Simplicity, Sustainability & Closing Thoughts

Follow Mark Gray:

• Instagram: @coachmarkgray
• Website: https://www.markgray.uk/

Listen to This & Every Episode: Available on Apple Podcasts, Spotify, Google Podcasts, and wherever you tune in!

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 subscribe, rate, and review if you found this episode valuable. Your support helps us bring more expert insights to help you optimize your health, performance, and life!

Have a question, want to share your story, or suggest a guest? Connect with us on social or message us through the website!

Welcome back to the Nutrition and Life Podcast! In today’s episode, Lisa wraps up months of fascinating interviews on one of the most foundational topics in health: gut health. Drawing from expert insights including Lindsay Little, Liz Roman (“the poop queen”), Dominic Kuza, Trey Bruffey, Dane Anderson, and William Grazione, Lisa offers a comprehensive, practical guide to nurturing your gut and, by extension, your entire well-being.

If you’ve struggled with chronic digestive issues, stubborn symptoms, or simply want more energy and better mood, this episode serves as your go-to blueprint. From understanding digestion basics to actionable nutrition, stress management, supplements, exercise adjustments, and troubleshooting, Lisa breaks down the steps to help you transform your health from the inside out.

Grab your notebook or just settle in and listen – you’re about to learn why your gut is truly at the center of it all!

Timestamp Overview:

• [00:00] – Introduction to Gut Health Wrap-Up
• [01:07] – Why Gut Health is Foundational for Wellness
• [02:10] – The Gut Microbiome & Gut–Brain Axis
• [03:44] – A “Daily Report Card”: What Healthy Digestion Looks Like
• [05:14] – Critical Connections: Hormones, Immune Function, Mood, Weight
• [08:05] – Stress & Gut Health: The Hidden Saboteur
• [09:43] – Nutrition Strategies for a Thriving Gut
• [11:26] – Foods to Support or Limit for Gut Healing
• [12:21] – Why “How” You Eat Matters: Rituals for Better Digestion
• [15:07] – Key Supplements: What Helps, and When
• [19:33] – Stress Management for Your Gut and Beyond
• [22:53] – Exercise: What Helps, What Hurts, and When to Dial It Back
• [24:30] – Building Your Personalized Gut Healing Plan (Phases)
• [29:14] – Troubleshooting: Plateauing, Fiber Issues, and Lasting Change
• [34:03] – The Ongoing Relationship: Sustainable Gut Health for Life
• [36:13] – Final Thoughts & Community Sharing

Subscribe & Share: Enjoyed this deep dive on gut health? Hit subscribe on YouTube and follow the podcast on your favorite platform (Apple Podcasts, Spotify, Google Podcasts). Leave a review, thumbs up, or share your gut journey in the comments – your story could inspire others!

Join the Conversation: Drop your experiences, challenges, and gut health tips in the YouTube comments or DM Lisa on Instagram. Your insights not only help you reflect but can also support someone else seeking answers.

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/

Remember: You have more power over your gut (and your overall health) than you think. With the right tools, support, and consistency, you can start feeling better – from the inside out!

Thanks for listening and have a wonderful day!

Welcome back to another empowering episode of the Nutrition and Life Podcast podcast! In today’s episode, Lisa sits down with renowned fitness and wellness coach Christian Caba to take a deep dive into sustainable fat loss specifically for busy moms. Christian’s heartfelt mission—born from personal experience supporting his own mother—centers on helping women reclaim confidence, prioritize themselves guilt-free, and break free from unsustainable diet cycles.

If you’re a mom (or anyone juggling a hectic life) feeling overwhelmed by endless responsibilities and wellness advice, this episode is packed with practical, no-nonsense strategies: from mindset shifts around boundaries and self-care, to actionable nutrition and fitness tools that genuinely fit your lifestyle. Lisa and Christian tackle everything from breaking the all-or-nothing mentality, boundary setting, simplifying meals, and stress management, to navigating family dynamics and sustainable workout routines.

So grab your headphones and tune in for compassionate, expert guidance to help you finally put yourself first—without guilt or overwhelm!

Timestamps & Episode Highlights:

• [00:00] – Introduction & Christian’s Mission for Moms
• [01:30] – Christian’s Backstory: Supporting His Mother & Becoming a Coach
• [05:25] – Setting Boundaries & Learning to Say “No”
• [08:39] – Communicating Your Goals: Involving Your Family
• [11:41] – Real-Life Nutrition: Eating with Your Family, Managing “Trigger” Foods
• [17:38] – Streamlining Nutrition & Meal Tracking for Busy Schedules
• [23:00] – Stress, Overtraining, & The Type A Mom: Why Less Can Be More
• [26:51] – Meditation, Breathwork, and Stress Regulation
• [29:17] – The Power of New Challenges: Learning Through Sport & Flow
• [33:21] – Christian’s Excitement for VIP Coaching & In-Person Experiences
• [36:30] – Why Even Coaches Need Coaches: Growth, Humility, and Connection
• [39:24] – Finding the Right Coach for YOU

Connect with Christian Caba:

• Instagram: @christiancabacoaching
• Facebook: https://www.facebook.com/Christiancabafitness/
• Website: www.christiancaba.com

Episode Availability: Catch the Nutrition and Life Podcast wherever you get your podcasts: Apple Podcasts, Spotify, Google Podcasts, and on the website.

Support the Show: If you enjoyed the episode, don’t forget to subscribe, rate, and leave a review! Your feedback helps us bring more inspiring experts and real-life solutions to you and your family.

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/

Join us next time for more heart-to-heart conversations about wellness, motherhood, and making life work for you!

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