Nutrition & Life

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Quinn Harwood, transformational coach, author of “Growth Time,” and advocate for authentic, empowered living. Get ready for an open, motivating conversation about overcoming adversity, how to unlock true confidence, and the concrete tools you need to create lasting change in both mindset and lifestyle.
Quinn Harwood shares his personal journey from a difficult year of loss, career upheaval, and heartbreak into a mission of helping others find freedom, self-belief, and fulfillment. Discover how setbacks can become the stepping stones to breakthroughs, why “personal liberty” is foundational to any transformation, and actionable strategies for aligning your actions with your highest goals—even when motivation fades.
This episode is packed with heartfelt stories, practical techniques, and empowering mindset shifts for anyone feeling stuck, seeking clarity, or striving for a healthier, more purposeful life. Tune in for deep wisdom, a few laughs, and a renewed sense of what’s possible!
Timestamp Overview:
[00:00] - Warm Welcome & Dad Joke Icebreaker
[01:16] - Quinn Harwood's Personal Turning Point: Navigating Crisis to Growth
[04:20] - Lisa Franz on Embracing Obstacles as Growth Opportunities [
05:33] - The Story Behind “Growth Time”: Coaching Fable for Confidence & Leadership
[08:24] - Comfort Zone vs. Intuition: Defining “Personal Liberty”
[10:06] - The Three Layers of Growth: Body, Soul, Spirit
[13:30] - Making Peace with Difficult Emotions
[15:07] - Real-Life Coaching: Processing Emotions & Breaking the Anxiety Loop
[18:03] - The Power of Awareness in Creating Change
[19:48] - Bridging the Gap: From Clarity to Consistent Action [
22:09] - Celebrating Wins vs. Chasing Perfection [
24:03] - “Monday Movers Mindset”: Weekly Free Coaching & Newsletter
[26:27] - Facing Conflicting Goals & Priorities Head On
[31:34] - Deeper Layers: Combating Diet Culture & Limiting Beliefs
[33:45] - Quinn Harwood on Self-Doubt, Worth, and Breaking Through
[38:18] - Challenge Your Beliefs & Take Intentional Growth Actions
[39:32] - Closing Words & Resources

Resources & Ways to Connect:
Grab “Growth Time” (book): https://coachqharwood.com/
Connect with Quinn Harwood on Instagram: @coachq44 https://www.instagram.com/coachq44/
Connect, Share & Subscribe: Want more inspiration and actionable nutrition advice? Subscribe to the Lisa podcast and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite insight from this episode and tag us on Instagram @nutritioncoachingandlife or online at https://nutritioncoachingandlife.com/

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by coach, competitor, and mom Kayleigh Obert, who brings wisdom and authenticity to the realities of bodybuilding, pregnancy, postpartum life, and sustainable nutrition. If you’ve ever wondered what the transition from athlete to parent looks like, how to manage nutrition through life changes, or how to juggle family meals with your own fitness goals, this episode is a goldmine.
Kayleigh Obert gets real about the pros and cons of physique sports, the emotional and practical side of postpartum training, the pitfalls of comparison and diet culture, and how to keep healthy habits simple and effective, even as a busy mom. Expect practical strategies, honest stories, and encouragement for women at every stage!
Timestamp Overview:
[00:00] - Welcome & Episode Intentions
[01:00] - Kayleigh Obert’s Journey: From Competitor to Coach
[04:09] - The Realities of Contest Prep & Recovery
[09:33] - Pregnancy, Body Image, and Bouncing Back
[16:18] - Coaching for Lifestyle vs. Competitors: Setting the Right Expectations
[22:17] - How to Navigate Gaining Phases & Avoid the “Bulk & Crash” Trap
[26:22] - Training, Nutrition, and Modification During Pregnancy/Postpartum
[34:13] - Making Family Nutrition Work: Meal Prep and Practical Tips
[40:28] - Wrap-Up & Final Thoughts
Key Discussion Points:
Contest prep, health, and why post-show recovery truly matters
The emotional side of pregnancy as a fit woman: body image, social reactions, and rediscovering your identity
Building a sustainable coaching style—rooted in lived experience and empathy
Gaining phases: Why intentional weight gain is essential and how to manage mindset around it
Customizing meal prep for family life—so your goals work for everyone at the table
Simple strategies for pregnant/postpartum clients: when to change your nutrition, when to show yourself grace, and how to build strength for life as a mom
Connect with Kayleigh Obert:
Instagram: @cupcakemuscle https://www.instagram.com/cupcakemuscle/
Website: https://www.embraceherfitness.com/
Connect, Share & Subscribe: Love the show? Subscribe, share with a friend, and follow us on Instagram @nutritioncoachingandlife or at https://nutritioncoachingandlife.com/ for more advice, conversations, and Lisa Franz’s latest updates!

Welcome to another insightful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz sits down with the passionate and knowledgeable Alyssa Cooke, a dedicated nutrition coach whose work marries science-based principles with genuinely practical advice. Alyssa Cooke draws from personal and professional experience—from her roots in the restaurant world to her Florida-based nutrition practice, helping clients cut through confusion and transform their health in sustainable ways.
In this episode, you’ll learn the real story behind inflammation, why gut health is more than just “pooping,” and how daily choices in food, movement, and mindset impact every part of your wellbeing. This episode is packed with actionable tips: everything from how to spot hidden sources of inflammation, the powerful role of anti-inflammatory eating, menopause and hormone support, to rethinking our relationship with stress and productivity.
Get ready for relatable advice, science-backed strategies, and encouragement for every listener looking to build vibrant, lasting health, even through life’s most challenging phases.
Timestamp Overview:
00:00 – Warm Welcome & Introduction
00:55 – Alyssa Cooke: From Restaurant Life to Nutrition Calling0
3:08 – Who Alyssa Cooke Helps: Real-Life Nutrition for Real People
03:45 – What Is Inflammation, Really?
05:15 – How to Spot & Understand Inflammation
07:11 – Vicious Cycles: Gut Issues, Chronic Stress & Their Impact
10:05 – Food as Medicine: Anti-Inflammatory Eating (Without “Diets”)
12:24 – Supplements for Lowering Inflammation & Stress
15:37 – Why Gut Health Matters—Far Beyond Digestion
17:14 – Whole Foods vs. Supplements for Gut & Microbiome
22:22 – Menopause, Detoxification & Supporting Your Changing Body
24:50 – Protein, Cruciferous Veggies & Supporting Liver Health
25:41 – Eliminating Obstacles: Alcohol’s Impact in Menopause
29:08 – Hormonal Birth Control, Restoring Your Cycle & Fertility
32:01 – The Power of Healthy Fats & Patience in Recovery
34:42 – Reframing Stress, Redefining Productivity, and the Power of Rest
36:49 – Identities, Self-Talk & Managing Life Transitions
40:21 – Key Takeaways & Where to Connect

Connect with Alyssa Cooke:
Instagram: alyssard_scoobyhealth https://www.instagram.com/alyssard_scoobyhealth/
Website: https://scoobyhealth.com/pages/alyssa-cooke

Connect, Share & Subscribe: Love this episode? Want more practical nutrition wisdom and inspiring stories from Lisa and her guests? Subscribe to the podcast and follow us on social for updates, expert interviews, and Lisa’s latest tips. Share your biggest takeaway from this episode—tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/.
Listen, learn, change your life, one nourishing step at a time!

Welcome to another insightful episode of the Nutrition and Life podcast! In today’s show, host Lisa Franz sits down with Stephanie McKibban, a seasoned coach and athlete with a powerful story of resilience, personal transformation, and a passion for helping others find their healthiest selves through sustainable habits.
Stephanie opens up about her journey from marathon runner and “cardio bunny” to a life-changing accident that shifted her toward strength training and nutrition coaching. She shares the challenges of starting over, the importance of giving yourself time, and why building sustainable habits, rather than chasing quick fixes is the real secret to long-term success.
Together, Lisa and Stephanie tackle common struggles like all-or-nothing thinking, balancing family meals with fitness goals, navigating social occasions guilt-free, and the critical role of resistance training (especially for women over 35). You’ll get practical tips, candid wisdom, and plenty of encouragement, whether you’re a coach, competitor, or just starting out.
Tune in for relatable stories, actionable strategies, and a supportive conversation to help you build health and confidence for life!
Timestamp Overview:
[00:00] - Introduction & Welcoming Stephanie
[00:48] - Stephanie’s Core Message for Listeners
[02:08] - Stephanie’s Journey: From Insurance & Marathons to Coaching
[03:35] - Life-Altering Accident & Transition from Cardio to Lifting [
05:05] - Becoming a Coach: Certification, Growth, and Mentorship
[07:45] - Coaching Philosophy & Client Diversity
[09:05] - The Realities of Competing and Mindset After the Stage
[10:26] - Building Sustainable Change vs. Quick Fixes
[12:02] - Foundational Habits: Steps, Water, Protein, and Consistency
[13:22] - Why Small Changes Beat “All at Once”
[14:34] - Having a Plan B for Life’s Curveballs & Travel
[17:05] - Meal Prep, Staples, and Simple Plate-Building Strategies
[19:36] - Family Meals: Inclusion Over Restriction
[21:00] - Social Situations: Navigating Events Without Guilt
[23:15] - Moderation, Mindset Shifts & Ditching “Cheat Day” Thinking
[25:10] - Making Foods Macro-Friendly for the Whole Family
[27:39] - Mixing Up Meals with Flavors & Seasonings
[28:43] - Muscle Gain, Aging & Overcoming Cardio-Only Mindsets
[30:55] - Practical Strength Training Tips & Video Check-Ins
[32:34] - Getting “Buy-In” for Resistance Training & Embracing the Process
[33:35] - Competing: Building Phases, Body Image & Trusting the Process
[36:48] - Patient Maintenance Pays Off: Client Success Story
[38:17] - Final Thoughts & How to Connect with Stephanie
Connect with Stephanie McKibban:
Instagram: @stephanie_mckibban
Prophysique Team: prophysique.com
Connect, Share & Subscribe: Get more practical nutrition tips and inspiring interviews by subscribing to the Nutrition and Life podcast! Follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for the latest episodes, updates, and ways to connect. Share your biggest takeaway and tag us on social—your journey matters!

Welcome to another inspiring episode of the Nutrition and Life podcast! Today host Lisa Franz welcomes Krysta Huber, dynamic nutrition coach, branding expert, and founder of The Fitness Fix. Krysta’s refreshing, mindset-driven approach to nutrition has powered the transformations of countless high-achieving women striving to prioritize themselves, break out of old stories, and build eating habits that last.
Krysta gets real about the hidden power of self-talk, how identity shapes results, and why storytelling—both the ones we tell ourselves and the ones we absorb—fundamentally drives our success. She shares her personal evolution from group fitness instructor frustrated with her progress, to finding food freedom through macro tracking, and ultimately building a coaching business focused on self-trust, awareness, and sustainable systems.
Timestamp Overview:
[00:00] - Introduction & Krysta’s Story
[00:24] - From Fitness Instructor to Nutrition Coach: Early Lessons
[01:43] - Macro Tracking, Mindset, and The Fitness Fix Philosophy
[03:04] - The Stories That Hold Us Back: Common Self-Sabotage Patterns [
04:35] - “I Don’t Have Time” & The Myth of Selfishness
[06:33] - Building Awareness: First Steps with Clients
[08:32] - Why Extreme Diets Fail & The Power of Minimum Effective Dose
[09:47] - Planning for Real Life: Flexible Dieting in Action [
10:11] - Tools Beyond Food: Biofeedback, Rituals, and Practical Prep
[13:01] - Flexible Dieting: Freedom for Perfectionists
[13:37] - What If I Have Zero Time? Solutions for Busy Lives
[16:28] - Alternatives to Tracking: Meal Templates, AI Tools, and Self-Trust
[19:41] - Gaining Confidence & Intuitive Eating Skills
[20:32] - Eating Out, Social Events, and The Power of Planning
[21:33] - Fitness & Nutrition: Bringing Life Into the Equation
[22:25] - Social Media Wisdom: Decisions vs. Goals
[23:48] - Identity Work: Who Are You Becoming?
[26:23] - “You Are Right On Time”—Why You’re Never Behind
[27:36] - Life Lessons, Weight Gain, and Rewriting the Story
[33:03] - Bringing Clients Along for the Real Journey
[38:31] - Romanticizing Everyday Moments & Finding Presence
[42:18] - Recap, Key Takeaways, and Where to Find Krysta
Connect with Krysta Huber:
Instagram: @thekrystahuber https://www.instagram.com/thekrystahuber https://www.instagram.com/thefitnessfyx https://www.instagram.com/thespreadmktg
Listen to her podcast: No Such Thing Podcasthttps://podcasts.apple.com/us/podcast/nosuch-thing-with-krysta-huber/id1545290457
Connect, Share & Subscribe: Want more empowering insights and transformative strategies? Subscribe to the Lisa podcast and follow us for more expert interviews and Lisa’s latest tips! Share your favorite takeaways from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for all the fresh inspiration and support you need.