Nutrition & Life

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Esther Blum, an integrative dietitian, bestselling author, menopause expert, and host of the Midlife Realignment Podcast. Together, they dive deep into the realities of menopause, debunking myths, and sharing empowering, evidence-based strategies to help women thrive before, during, and after the transition.
Esther Blum opens up about her nearly three-decade career devoted to women’s health, the changes she’s witnessed in the conversation around menopause, and why calories still matter—even as hormones shift. They unpack the science of metabolism, food quality, carbs, protein, fiber, alcohol, and how to truly support your body and mind through midlife. Plus: candid talk about HRT, hormone myths, and the overlooked emotional and spiritual evolution that comes with this new season of life.
Expect actionable takeaways, inspiring stories, and a renewed sense of power—this episode is for every woman seeking clarity, confidence, and a practical path through menopause!
Timestamp Overview:
[00:00] - Introduction & Esther Blum’s Background [
02:26] - How the Conversation Around Menopause Has Changed
[03:01] - Calories, Diet, and the Menopause “Weight Gain Mystery”
[04:30] - Starvation Mode, Cortisol, and the Perils of Undereating
[05:26] - Why Carbs Aren’t the Enemy (and the Role of Keto)
[07:07] - The Truth About Food Quality, Alcohol, Protein & Fiber
[10:36] - Using a Glucose Monitor to Find Your Unique Carb Tolerance
[11:01] - Hormones, Insulin, the Role of Fiber, and Detoxification
[12:08] - Why Protein (Especially at Breakfast) Is Crucial
[14:20] - Metabolism & Thyroid: What Really “Slows Down” with Age
[15:24] - Supporting Your Thyroid and Adrenals with Food
[17:01] - The Link Between Hormones, Thyroid, and Healing Trauma
[19:34] - The Emotional & Spiritual Shifts of Midlife Transition
[22:02] - How Menopause Can Lead to Greater Confidence & Liberation
[25:27] - Boundaries, Intuition, and Redefining “Enough” [
26:27] - Demystifying HRT: Facts vs. Myths
[33:33] - Early Intervention, Rolling Out Hormones in Perimenopause
[37:46] - Empowered Next Steps (with or without HRT)
[38:22] - Where to Find Esther Blum & Download Her 30g Protein Breakfast Cheat Sheet
[39:02] - Wrapping Up & Further Resources
Download Esther’s 30g Protein for Breakfast Cheat Sheet for a jumpstart on strong, energetic mornings!
Connect with Esther Blum:
Instagram: @gorgeousesther
Website: estherblum.com
Connect, Share & Subscribe: Want more science-backed strategies and truly empowering conversations? Subscribe to Nutrition and Life wherever you listen to podcasts, and follow us on social for updates, resources, and Lisa’s latest insights. Share your favorite moment from the episode—tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com!
You don’t want to miss the next empowering episode—so be sure to subscribe and join the conversation!

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by transformational nutrition and identity coach Alexis Taveras, creator of the Quantum Body Blueprint and founder of the Quantum Body Collective. Known for her holistic, insightful approach to physique transformation, mindset mastery, and elevating women’s self-image,
In this episode, Alexis Taveras candidly shares her journey from collegiate weight gain and cardio “yo-yo” cycles to competing at the NPC bikini level, and ultimately discovering the keys to true, sustainable transformation. Together, Lisa Franz and Alexis Taveras dive deep into the links between identity, subconscious beliefs, boundaries, and behavior change—expanding the conversation beyond weight loss to manifesting your dream body, dream life, and abundant self-trust.
Timestamp Overview:
00:00 - Welcome & Guest Intro
00:32 - Alexis Tavares’ Journey: From Athlete, Partying, and “Freshman 25” to Coach
01:12 - The Cardio-Binge-Restrict Cycle: Why Most Change Doesn’t Stick
02:15 - Competing, Discipline & the Missing Piece of True Healing
03:27 - Identity Shifts: Why Mindset and Subconscious Reprogramming Matter
04:06 - Informed vs. Embodied: Moving Beyond “Just Knowing”
05:00 - The Quantum Body Blueprint & The Power of Identity
06:07 - Bridging the Gap: Action Steps for Building Lasting Change
07:50 - Environmental Triggers, Instant Gratification & Motivation
09:10 - Limiting Beliefs: Why “Pain” Often Drives Real Transformation
10:14 - Anchoring to Pain vs. Pleasure (and How to Use Both)
11:09 - Conflicting Desires: When Comfort Wins Over Change
12:30 - Real Talk: Do You Really Want the Result You’re Chasing?
13:04 - When Clients Aren’t Ready to Commit (& Respecting Free Will)
14:37 - How the Body Is the Portal to Your Dream Life
16:02 - Self-Image, Self-Healing, and the Ripple Effects in Life & Career
19:50 - The Quantum Body Collective: Group Transformation Beyond Nutrition
22:32 - Is Stress Addiction Blocking Your Transformation?
24:38 - Why Words Are Spells: Language, Identity & The Reality You Live
26:07 - How Nutrition & Blood Sugar Affect Your Stress Response
28:04 - The Science: Mindset, Food Beliefs, and the Milkshake Study
30:14 - Releasing Fear Around Food (The Power of Gradual Shifts)
32:05 - Subconscious Language: Why “Don’t” and “Not” Fall Short
32:50 - Quantum Leaping: What It Means & How Clients Achieve It
36:13 - Choices as Portals: Aligning Behavior with Vision
37:58 - Why Growth Always Follows Challenge
39:01 - Connect with Alexis Tavares & Take Action
Learn More & Connect with Alexis Taveras:
Instagram: @alexis.victoria.t https://www.instagram.com/alexis.victoria.t
Website: https://go.embody-her.com/quantum-body-wellness-lander
Connect, Share & Subscribe: Want more game-changing nutrition, mindset, and life strategies? Subscribe to the podcast and follow us for updates, expert guests, and Lisa Franz’s latest resources. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/.
Ready to step into the next version of yourself? This is your permission slip.

Welcome to another enlightening episode of the Nutrition and Life podcast! Today’s guest is Monica Packer, a habits and identity coach, and host Lisa Franz dives into the real roots of perfectionism, identity, resilience, and the practical habit strategies that set the foundation for sustainable change—both in weight loss and in life.
Monica shares her journey from “recovering perfectionist” to self-compassion evangelist, and unpacks the invisible labor women face, why compassion creates sustainable habits, and exactly how women can adjust habit formation to work with—rather than against—their real lives. You’ll walk away with the “sticky habit formula,” a practical playbook for lasting change, plus relatable stories on coping with invisible labor, finding self-worth beyond achievement, and setting boundaries that honor your deepest values.
Tune in for refreshing honesty, actionable tools, and the supportive wisdom you need to build habits that actually serve you.
Timestamp Overview:
[00:00] - Introduction & Monica’s Journey
[00:45] - Perfectionism: Overachieving vs. Underachieving
[02:28] - Identity Beyond Outcomes & The Power of Awareness
[05:15] - Compassion vs. Shame in Change
[07:39] - Small Wins, Messy Progress & Long-Game Mindset
[09:01] - Building Multi-Faceted Identity for Lasting Fulfillment
[10:33] - Noticing & Reframing Your Inner Critic’s Voice
[12:07] - Practical Strategies to Ease Stress
[13:41] - Stress, Misalignment & Everyday Self-Care [
15:23] - Real Self-Care vs. “Bougie” Self-Care
[17:46] - Redefining Priorities & Boundaries
[18:47] - Sticky Habits: What Are They and Why Do They Matter?
[19:47] - Habits as Helpers: How to Choose What Serves You Now
[20:34] - Navigating Identity Loss & Big Life Changes
[21:41] - Rethinking Willpower and Why Women Need Different Habit Methods
[23:36] - Invisible Labor: The Hidden Reason Women Struggle with Habits
[24:35] - Consistency & Flexibility—How to Actually Stick With Habits
[26:17] - Practical Examples: Ideal vs. Baseline Habits
[28:38] - Why Consistency Fails: It’s Not Your Fault
[30:10] - Blaming the Methods, Not Yourself
[31:31] - How to Design Flexible, Sustainable Habits
[33:40] - The Sticky Habit Formula: “When–Then” and Positive Reinforcement
[36:10] - Understanding and Validating Anger & Resentment
[37:34] - Invisible Labor at Home: Solutions and Resources
[39:09] - From Validation to Ownership: Family Communication
[40:45] - Final Takeaways, Where to Find Monica & Book Preorder
Connect with Monica Packer:
Instagram: @aboutprogress
Website: https://aboutprogress.com
Connect, Share & Subscribe: Want more practical change strategies and powerful stories? Subscribe to the podcast and follow us on social for updates, expert guests, and Lisa Franz's latest insights. Share your top takeaway and tag us on Instagram @nutritioncoachingandlife or visit our website https://nutritioncoachingandlife.com for more!

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Jane Karlson, an empathetic coach and accomplished bodybuilder whose transparent, down-to-earth approach to women’s health is reshaping how we think about nutrition, mindset, and self-compassion.
Jane Karlson gets honest about her own health journey, from stepping on stage in bodybuilding competitions to grappling with hormone imbalances and discovering what true balance looks like. They dive into how all-or-nothing diet thinking can sabotage progress, why compassionate coaching (with boundaries!) is essential, and how focusing on the right mindset can transform results in and out of the gym. You’ll also hear practical strategies for managing stress, finding harmony between goals and real life, and boosting your protein intake with a little creativity.
Tune in for actionable insights, real client stories, and encouragement for every woman who’s ready to break free from outdated diet rules, and build a healthier, stronger future.
Timestamp Overview:
00:00 - Introduction & Episode Theme
00:25 - Jane Karlson’s Health Journey: Bodybuilding, Coaching, Honest Lessons
05:35 - Hormone Imbalances: What Jane Karlson Tried (and What She’d Do Differently)
06:29 - Micronutrients, Supplement Myths & Real Nutrition Priorities
08:03 - The 2,000 Calorie Myth, Women’s Fear of Eating “Too Much”
08:55 - Compassionate Coaching: Meeting Clients Halfway (Without Losing the Goal)
12:00 - The Process: How to Support Clients Through Food Fears and Changing Habits
14:06 - Setting Boundaries & The Danger of Giving Up Control as a Coach
17:07 - The Mindset Pivot: From Dieting to Fueling Strength
17:57 - Deloads and Real Recovery: Putting Life Stress in the Equation
20:08 - Coaching Realities: When to Rest, Reframe, or Take a Step Back
22:28 - Limiting Beliefs: Mindset Blocks and Finding Daily “Wins”
29:48 - Long-Term Success Stories & The Power of Reflection
35:04 - Why Jane Karlson is the “Protein Treat Queen”: Satiation, Building Muscle, and Enjoying Nutrition
37:23 - Wrapping Up & Where to Connect with Jane Karlson
Drop a comment with your favorite moment, and don’t forget to subscribe for more empowering content!
Connect with Jane Karlson:
Instagram: @trainlikejane_ https://www.instagram.com/trainlikejane_
Website: https://scoobyhealth.com/pages/nutrition-coaching
Connect, Share & Subscribe: Want more practical insights and honest conversations? Subscribe to the Lisa podcast, follow us on Instagram @nutritioncoachingandlife, and check out https://nutritioncoachingandlife.com/ for all episodes, resources, and Lisa’s latest updates. Tag us with your biggest takeaway and spread the word!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with the remarkable Dr. Anne Dunev, a naturopathic practitioner, clinical nutritionist, and functional medicine expert with over 30 years of experience helping people optimize their health from the inside out.
Dr. Dunev shares her personal story of overcoming ulcerative colitis as a college student, her evolution from English major to holistic health leader, and her passion for teaching clients how to truly understand their bodies. Today’s episode dives deep into the powerful connection between hormones, mindset, liver health, and sustainable wellness, plus practical tips you can use right now for better gut health, balanced hormones, and a more resilient mind.
If you want actionable advice on eating for your hormones, managing stress, and building a future with more health span (not just lifespan), this conversation is for you!
Timestamp Overview:
[00:00] - Introduction & Dr. Anne Dunev’s Journey into Naturopathic Medicine
[00:33] - Healing Ulcerative Colitis: The Role of Mindset, Nutrition, and Self-Education
[03:22] - Lifelong Learning: From Science Studies to Functional Medicine and Practice
[05:02] - Why Hormones Impact Gut and Whole-Body Health
[06:36] - The Endocrine “Orchestra,” Gut-Brain Connection, and Mental Wellness
[08:29] - Modern Hormone Disruptors & Why They’re on the Rise
[09:09] - Environmental Toxins, Additives, and Food Cravings
[11:14] - Food First: Digestion, Adaptation, and Functional Fundamentals
[13:02] - Practical Liver Health Tips: Detox, Herbs, & Cruciferous Veggies
[15:20] - Alcohol, Menopause, and How the Body’s Tolerance Changes
[16:23] - Supporting the Pituitary & HPA Axis in Stress Management
[18:00] - The Role of Adrenals, Vitamin C, and Evolutionary Nutrition
[22:20] - Optimizing the Thyroid for Fat Loss, Muscle Gain, and Energy
[23:05] - Iodine, Selenium, and Thyroid Testing—Plus Key Supplements Explained
[26:37] - Mindset Matters: How Thoughts Shape Healing & Resilience
[27:17] - The Power of Optimism, Hope, and Self-Talk in Healing
[30:28] - Facing Trauma, Letting Go of Negativity & the Book “Dianetics”
[34:52] - Labeling, Overwhelm, and Returning to Health Basics
[35:57] - Boundary Setting, Priorities, and The Art of Saying No
[39:39] - Longevity, Health Span, and Making a Plan for Every Life Stage
[40:36] - Key Takeaways & Resources
Connect with Dr. Anne Dunev:
Website: https://www.annedunev.com/
Instagram: @annedunev https://www.instagram.com/annedunev/
Want More Nutrition Wisdom & Inspiration? Subscribe to the podcast and follow us on social for updates and expert guests. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at nutritioncoachingandlife.com.