Nutrition & Life

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz sits down with Jillian Beck-Rogers, a passionate fertility nutrition coach who empowers women to transform their preconception and overall health through practical, research-backed nutrition strategies.
Jillian opens up about her personal health journey, from supporting clients with emotional eating and stress management to narrowing her focus on fertility nutrition after facing her own struggles with infertility. She explains why fertility is a vital sign for everyone (not just those actively trying to get pregnant), the healing power of an anti-inflammatory diet, and real-world tips for breaking free from diet culture guilt.
Tune in for actionable habits, mindset shifts, accessible meal ideas, and a fresh perspective on nurturing your body at any life stage. If you want to feel more educated, less overwhelmed, and totally inspired to take charge of your health, this episode is for you!
Timestamp Overview:
[00:00] - Introduction & Jillian’s Personal Journey
[00:22] - Becoming a Fertility Nutrition Coach
[01:36] - Navigating Infertility & Discovering Nutritional Gaps
[02:44] - Empowering Women to Have Control in Their Fertility Journey
[05:15] - Why Fertility Nutrition Matters for Everyone
[05:40] - Core Principles: The Anti-Inflammatory Fertility Diet
[07:18] - What to Minimize: Inflammatory Triggers & Harmful Fats
[09:14] - What to Add: Protein, Healthy Fats, and Fiber
[12:14] - The Impact of Lifestyle & Modern Food Culture on Fertility
[12:41] - Food Choices, Guilt, and Building Emotional Resilience
[13:57] - Understanding Emotional vs. Physical Hunger
[15:50] - Why Awareness is Key for Change
[18:30] - Jillian’s #1 Simple, Actionable Step for Health: Eating Breakfast
[19:46] - How to Structure a Hormone-Friendly Breakfast
[22:20] - Best Fats, Omega-3s, and Building a Balanced Plate
[23:47] - The Power of Fiber, Colorful Produce & Gut-Healing Foods
[26:07] - Managing Cost, Quality, and Accessibility of Probiotics
[26:58] - Healthy Snack Ideas for Cravings & Blood Sugar
[29:00] - Sweet & Savory Snack Strategies (Including for the Sweet Tooth)
[31:31] - Meal Prep Tips & Breaking Out of Food Ruts [
32:08] - Where to Find & Connect with Jillian Online
Ready to Upgrade Your Health and Mindset? Download Jillian’s Free ‘7 Foods to Boost Fertility’ Guide Here. (via link in bio!)
Connect with Jillian Beck-Rogers:
Instagram: @jillianbeckrogers_health
Explore Programs & Freebies: Instagram Link in Bio
Connect, Share & Subscribe: Want more empowering nutrition content and inspiring guests? Subscribe to the podcast and follow us for updates, expert interviews, and Lisa’s latest tips. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/.

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Stephanie Singh, a holistic nutritionist, certified menstrual health coach, and the founder of The Aligned Woman. With her personal journey through suspected endometriosis, frustrating medical roadblocks, and ultimately discovering a small fibroid, Stephanie Singh brings a refreshingly practical and compassionate perspective to menstrual health.
Stephanie Singh dives deep into what fibroids really are (spoiler: they are benign and NOT cancer!), why so many women’s health concerns get overlooked in mainstream medicine, and how true healing means moving far beyond simply “managing” symptoms. Together, Lisa Franz and Stephanie Singh break down the importance of functional testing, liver support, root-cause nutrition, emotional wellness, and the subtle mineral imbalances that so often go ignored.
Expect actionable strategies for identifying and addressing the root of heavy periods, restoring mineral balance, supporting your liver, building sustainable habits, and why emotional work is just as essential as diet and exercise. If you’re tired of quick fixes and want a truly holistic roadmap—plus real talk and encouragement—this episode is a must-listen!
Timestamp Overview:
00:00 - Welcome & episode intro
00:25 - Stephanie Singh’s personal journey and what led her to holistic menstrual health
03:07 - What are fibroids? Facts, myths, symptoms, and why many women feel dismissed
05:14 - Conventional medicine: why “just monitor it” and hysterectomy aren’t enough
05:38 - Can lifestyle and nutrition eliminate fibroids? Real results and functional root-cause work
07:00 - Heavy periods: understanding the true link to fibroids
08:24 - “Test, don’t guess”: why functional testing (not guesswork!) drives healing
09:52 - Stool testing, hormone panels, mineral analysis: what Stephanie Singh actually runs and why
13:26 - Untangling iron, copper, zinc, and calcium imbalances
14:17 - Real-world liver support: castor oil packs, hydration, dark leafy greens, and what doesn’t work
21:28 - The hidden role of emotions, boundaries, and nervous system health
23:08 - Daily elimination, lymphatic movement, and making habits sustainable
25:44 - Practical nutrition tips: protein, breakfast, balancing meals, activity for real women
28:21 - The hardest work: addressing emotional roots, “calcium shells,” and healing for good
32:20 - About The Aligned Woman, Stephanie Singh’s practice, and how to connect
32:51 - Closing thoughts & key advice for listeners

Connect with Stephanie Singh:
Instagram: @stephanie.singh.balancedhealth https://www.instagram.com/stephanie.singh.balancedhealth/
Linktree: https://linktr.ee/stephanie.singh.nutritionist
Connect, Share & Subscribe: Want more nutrition wisdom and authentic conversations? Subscribe to the podcast and follow us on social for updates, new guest experts, and the latest from Lisa. Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/
Loved this episode? Share your favorite takeaway and tag us—we love hearing from you!
Start healing from the ground up, ditch band-aid fixes and get real, lasting support from Stephanie Singh and the Nutrition and Life community.

Welcome to an enlightening and empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Bria Gadd, a passionate functional diagnostic nutrition practitioner on a mission to help women navigate the often-misunderstood journey through perimenopause and menopause. With her unique perspective on “health debt,” the interconnectedness of women’s health, and practical strategies for restoring energy, Bria Gadd shares wisdom that cuts through the noise of quick fixes and fad diets.
Get ready for an honest, relatable, and hopeful discussion, whether you’re in your 30s, 40s, or beyond, about reclaiming vitality, honoring your femininity, and creating lasting wellness habits that serve you for decades to come. From decoding the myths of menopause to actionable steps for reducing stress, nourishing your body, and embracing the true gifts of this life stage, this episode is a must-listen for every woman seeking to thrive now and into the future.
Timestamp Overview:
00:00 – Warm Welcome & Introductions
00:21 – Bria Gadd's Journey: Fitness to Functional Health Detective
01:52 – Falling Apart: The Turning Point—“Doing All the Things” But Still Unwell
03:03 – Why Perimenopause Needs a New Conversation03:43 – What Is “Health Debt”? Major Myths Debunked
05:10 – The Orchestra of Women’s Health: How Everything Is Connected
08:12 – How to Get Out of Health Debt: Reducing Energy Demand & Boosting Supply
10:14 – Are You Living on Purpose, Rest, and Play?
12:21 – Self-Worth Beyond the To-Do List & “Practicing” Self-Compassion
13:10 – The Power of Play, Rest, and a Feminine Approach to Success
15:19 – Mediterranean-ish Eating, Protein, and Bio-Individuality
17:32 – Blood Sugar Balance: The Non-Negotiable for Women’s Hormones
19:33 – Why Scheduled Meals Matter More Than You Think
21:02 – Building Muscle in Midlife: The Real Gold Standard22:10 – Workout Shifts for Midlife: Movement, Mobility, & Recovery
24:08 – Personalization Is Key—Finding YOUR Right Path
25:01 – “The Obstacle Is the Way”: Why Resistance Is Your Guide
25:58 – Rethinking Alcohol & Environmental Toxins During Menopause
28:18 – Baby Steps in Detoxification & Clearing the Drain
29:52 – Functional Lab Work: Testing vs. Guessing
30:13 – Sleep Issues, Night Sweats, and Hot Flashes: Root Causes & Solutions
31:46 – Why Cortisol and Blood Sugar May Be Behind Your Sleepless Nights
33:25 – The Often-Overlooked Gifts of Perimenopause and Menopause
34:45 – Why Life “After” Is Even Better: Mood, Focus, Productivity
36:53 – Embracing Feminine Strengths Through Brain & Body Shifts
38:18 – Final Wisdom: Be More in Your Life, Not Less on a Scale

Connect with Bria Gadd:
Instagram: @bria_period_whisperer
Website: https://www.briatheperiodwhisperer.com/
Connect, Share & Subscribe: Looking for more empowering health wisdom and expert guests? Subscribe to the podcast and follow us on social for the latest episodes, inspiration, and resources. Share your top takeaway on Instagram @nutritioncoachingandlife or visit us at https://nutritioncoachingandlife.com/. Don’t forget to tag us—we love hearing from you!

Welcome back to the Nutrition and Life podcast! This special rerun episode features Dr. Christle Guevarra—community manager at RP Strength, physician, powerlifter, and co-author of the upcoming Bodybuilding Anatomy book. Dr. Christle’s frank, informed, and compassionate insights on weight loss, appetite, GLP-1 science, sustainable habit change, and the powerful role of community made this episode a listener favorite.
Tune in to revisit Dr. Christle’s journey from chemist to doctor to coach, her own struggles with weight and hunger, the real story behind GLP-1 medications, and practical advice on building a strong body and resilient mindset at any stage of life.
Timestamp Overview:
[00:00] - Welcome & Dr. Christle’s Background
[00:40] - Switching Paths: From Chemistry to Medicine
[02:28] - Personal Weight Loss Journey & Creating Lasting Habits
[05:14] - Appetite As a Drive & The Game-Changing Nature of GLP-1
[08:22] - GLP-1: What It Is, How It Works
[10:33] - Nutrition Myths: Can We Naturally Boost GLP-1?
[11:26] - Appetite & Genetics: The Role of Fat Cells
[13:19] - Slow, Sustainable Change: Mindset & Coaching at RP
[14:42] - Custom Coaching for Real-Life Schedules & Demands
[15:41] - Diet Fatigue, Rest, and Mental Well-Being
[17:17] - Community’s Role in Achieving & Sustaining Change
[18:07] - Family Support, Lifestyle Shifts, and Navigating Relationships
[19:27] - Embracing Growth, Confidence, and Purpose in Midlife
[22:03] - Reinventing Yourself: Changing Careers After 40
[23:21] - Social Media: From Sidelines to Participation
[24:16] - Behind the Scenes: Writing Bodybuilding Anatomy
[27:05] - Training Focus: Powerlifting, Mind-Muscle Connection, Jiu-Jitsu
[29:24] - What’s Next: Competition Goals
[30:03] - Coaching Tools: Ensuring Proper Technique
[31:38] - Burnout: Boundaries, Rest, Communication, and Recovery
[34:41] - Tracking Routines & Self-Care for Longevity
[35:17] - Closing Thoughts & Where to Follow Dr. Christle
Connect with Dr. Christle Guevarra:
Instagram: @dr.christle
Connect, Share & Subscribe: Don’t miss future episodes—subscribe and follow us on Instagram @nutritioncoachingandlife, and check out nutritioncoachingandlife.com for more resources and behind-the-scenes updates. Share your favorite lesson from this episode and tag us for a chance to be featured!

This episode is a fan favorite! Due to popular demand, we’re bringing back this highly regarded conversation with cognition dietitian Barbie Boules. In this insightful and practical interview, Lisa Franz and Barbie Boules dive deep into why midlife women face unique cognitive and metabolic changes, and exactly what you can do to protect your brain, boost your longevity, and feel your best through every stage of life.
If you missed it the first time or need a motivating refresher, tune in for proven strategies to reduce dementia risk, reframe mindset, and truly take control of your health. This conversation is packed with actionable tips—from the 14 modifiable risk factors to the power of movement, community, and the MIND diet—making it a must-listen at any age.
Timestamp Overview:
00:00 - Welcome & Introduction of Barbie Boule
s00:49 - Barbie Boules’ Personal Story & Professional Mission
02:21 - The Origins of Barbie’s Focus on Women’s Cognitive Health
03:37 - Why Women Experience Brain Changes & The Estrogen Hypothesis0
6:01 - Agency Over Cognitive Decline & The Lancet’s 14 Modifiable Risk Factors0
9:17 - The List: 14 Modifiable Risks for Dementia & What You Can Control
13:09 - Cognitive Reserve: How to Build It (Spanish, Puzzles, and More)
15:01 - Social Isolation, Depression & Why Community Matters for Brain Health
18:46 - Exercise, Menopause & What Type Really Helps19:10 - Strength Training, Cardio & the Benefits for Brain, Body, and Longevity
22:34 - Where to Start: Making Fitness Realistic & Sustainable
24:02 - Why Focus on a Year, Not 6 Weeks: Lessons from 25 Years of Coaching
27:04 - Becoming the Person You Want To Be: Habits, Mindset & Self-Compassion
29:08 - Why Grace, Time, and Support Matter Most
29:38 - The Power of Community: Barbie Boules’ BrainSpace Program
33:02 - Nutrition Pillars for Great Brain Health (Simple & Effective!)
35:25 - The MIND Diet: What to Eat More Of, and Why Plants Matter
37:09 - Getting Enough Protein, Avoiding “No Carb” Pitfalls, and What Really Works
39:39 - Final Takeaways & Where to Find Barbie Boules
Connect with Barbie Boules:
Instagram: @the_cognition_dietitian https://www.instagram.com/the_cognition_dietitian/
Website: nhttps://www.barbieboules.com/
Youtube: ⁨@the_cognition_dietitian⁩

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Love this conversation? Subscribe and follow for more expert advice and life-changing wellness strategies. Tag us on Instagram @nutritioncoachingandlife or connect via nutritioncoachingandlife.com with your favorite takeaways. Don’t forget to share this episode with a friend—because the best lessons are even better the second time around!