Nutrition & Life

Welcome to the Nutrition and Life Podcast with Lisa Franz! Today’s episode, “Weight Loss Foundations,” is dedicated to breaking through confusing diet trends and going deep into the fundamentals that drive real, sustainable results. Host Lisa Franz cuts through the noise and shares clear, evidence-based guidance about calories, macros, and building a lifestyle that lets you enjoy pizza and make real progress.
Tune in for practical steps, relatable stories, and science-backed strategies to help you track with confidence, set up sustainable eating habits, and finally ditch the guilt around food!
Timestamp Overview:
00:03 - Introduction & Why Calories/Macros Matter
01:07 - Calories Explained: The Basics & Common Mistakes
01:55 - Law of Thermodynamics & Why It’s the Foundation
02:24 - Macros 101: Protein, Carbs, Fats—What They Do
03:11 - Protein vs. Carbs vs. Fats: Roles & Fuel Sources
04:07 - Case Study: Two Diets, Two Outcomes
04:31 - Why Awareness & Tracking Matter—Hidden Calories
05:08 - Consistency, Flexibility & Food Freedom
05:55 - Lisa Franz’s Journey: From Restriction to Flexible Dieting
06:53 - Tracking Tools: MyFitnessPal, Cronometer & More
07:36 - Setting Up Your Tracker & Common Mistakes
08:43 - Why You Should Log First & Underestimate Activity
09:10 - Food Scales & Portion Control—Why This Matters
10:03 - Dining Out: Estimating & Avoiding Perfectionism
11:09 - Calculating Maintenance Calories: What You Burn
12:01 - Components of Daily Energy Expenditure 1
3:24 - Reliable Calculation Tools & Underestimating
14:20 - Setting Deficits & Surpluses for Different Goals
15:31 - Adjustments for Fat Loss, Maintenance, Muscle Gain
17:07 - The Art & Science of Tweaking Your Calories
18:46 - Tracking Progress: Scales, Clothes, Photos
19:05 - Macro Distribution: Evidence-Based Guidelines
19:33 - Protein Target: Setting It for Your Body & Goals
21:10 - Fats: Why They Matter & How Much You Need
22:01 - Carbs: Not Essential But Beneficial
23:25 - Macro Flexibility & Adjusting For Your Needs
25:00 - When to Adjust: Special Cases (PCOS, Athletes, etc.)
25:50 - Why Protein is “Queen” for Satiety & Fat Loss
27:02 - Healthy Fats: Types & Their Impact
28:36 - Omega-3/6 Balance, Mediterranean Diet Evidence
30:01 - Common Tracking Mistakes & How to Fix Them
32:13 - When & How to Adjust Your Targets
34:05 - Action Steps: Getting Started, Staying Consistent
35:10 - Accountability, Protein Targets & Making Progress
35:35 - Closing Words: Consistency, Basics & Empowerment
36:15 - Final Thoughts: Small Actions, Big Results

Connect with Lisa Franz:
Instagram: @nutritioncoachingandlife
Website: https://nutritioncoachingandlife.com/
Connect, Share & Subscribe: For more evidence-based nutrition advice, habit hacks, and empowering discussions, subscribe to the podcast! Join Lisa’s community on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for coaching, resources, and updates. Share your progress or questions from this episode and tag Lisa, she loves connecting and celebrating your wins!
Drop your thoughts, tag @nutritioncoachingandlife, and let’s make nutrition simple, flexible, and powerful for everyone.

Welcome to an insightful new episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by contest prep expert and physique coach Stephen Beaugrand of Team Awkward. Together, they dive deep into the realities of bodybuilding, physique enhancement, and sustainable nutrition practices, far beyond the glamorous, marketable tropes you see online.
Stephen Beaugrand shares his honest perspective on the sport: from failures at his first show to what most competitors and coaches get wrong about preparation, expectations, and sustainable success. The duo tackle tough topics like coaching ethics, prepping for a competition when you’re not ready, periods of gaining vs. dieting, and how to actually achieve moderation with food. You’ll also hear about the latest research on lifting heavy vs. light weights, meal plans vs. macros, and practical strategies for healthier habits you can maintain for life.
If you’re seeking actionable advice, scientific insights, and relatable stories from both the research trenches and real coaching, this episode is a must-listen!
Timestamp Overview:
00:00 - Welcome & Episode Preview
00:11 - Connecting Through Research: Body by Science & Bill Campbell
00:57 - The Reality of Contest Prep & Honest Coaching
03:14 - Managing Athlete Expectations: Muscle Mass & Stage Readiness
05:14 - Transitioning Post-Competition: Sustainability & Healthy Habits
05:53 - Tough Coaching Conversations: Diet History & Prep Cycles
09:17 - Surplus vs. Maintenance: Recomposition & Realistic Gains
13:20 - Genetics, Rate of Muscle Gain, & Natural vs. Enhanced Athletes
15:01 - Insights from Female Competitor Case Studies
19:57 - Lifting Heavy vs. Light: Research Review Findings
22:05 - Strength, Endurance, and the Role of Periodization
25:05 - Principles Over Methods (Progressive Overload, Variety in Training)
26:36 - Coaching Moderation: Practical Mindset Strategies & Food Education
33:03 - Flexible Dieting vs. Meal Plans: When & Why to Use Each
39:21 - Meal Plan Consistency at the End of Prep
42:17 - Portion Control: Real Chocolate vs. Fit Foods (Handling Cravings)
43:08 - Wrapping Up: Sustainable Coaching, Team Awkward, & Where to Connect

Connect with Stephen Beaugrand & Team Awkward:
Instagram: @stephenbeaugrand https://www.instagram.com/stephenbeaugrand/
Website: teamawkward.com
Connect, Share & Subscribe: For more evidence-based nutrition, mindset strategies, and inspiring expert interviews, subscribe to the Lisa podcast and follow us on Instagram @nutritioncoachingandlife or at nutritioncoachingandlife.com. Share your favorite takeaway and tag us for a chance to be featured!
Ready to level up your physique goals and make sustainable progress? Dive into this episode for science-backed strategies, honest coaching advice, and practical tips you can use today!

Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz welcomes David Gibson, a personal leadership coach, mindset mentor, and creator of the Growth Circle community and The Quest small business documentary series. David’s mission is to empower leaders and aspiring entrepreneurs to transform their mindset, master habits, and create meaningful progress no fluff, just real, actionable change.
Timestamp Overview:
00:00 - Introduction & David Gibson’s Goals for Listeners
00:38 - Going Beyond Inspiration: Deep Transformation
01:04 - Knowledge vs. Action—Breaking Procrastination Habits
02:08 - How to Stick With Goals and Build Lasting Habits
03:20 - Clarifying Your Vision & Breaking Goals Into Small Steps
04:13 - Intrinsic Motivation & Meaningful Goals
05:19 - Distraction, Environment, and Taking Inventory
06:20 - Self-Accountability & Creating Boundaries
07:11 - “What You Tune Into, You Turn Into” Quote Explained
08:09 - Losing Old Habits & Building a Positive Community
08:45 - Growth Circle: Purpose, Structure, and Benefits
09:27 - Power of Connection Beyond Social Media
10:27 - Lessons, Wins, and the Nelson Mandela Mindset
12:04 - David’s Documentary: The Quest for Small Businesses
13:16 - Spotlighting Real Stories to Inspire Action
14:22 - Connecting Leaders with Expert Consultation
15:14 - Why Local Businesses Are Essential for the Economy
16:00 - Biggest Client Transformation Story—And It’s David’s Own
17:42 - Rewiring Mindset: The Power of Internal Decision
19:27 - “Your History Is Not Your Destiny”—Taking Action
21:03 - Overcoming Negative Beliefs & Making Transformational Decisions
22:10 - Challenging Thought Patterns & Collecting Physical Evidence
24:08 - Building Confidence Through Action, Not Waiting
25:12 - Acting Your Way Into Thinking Differently
26:33 - Confidence Is Connection: Knowledge, Skills, Experience, Self
28:41 - How Stillness, Meditation, and Solitude Connect Us
29:57 - Leaning Into Discomfort & Growth Through Pain
31:19 - Accepting Challenges and Extracting Value
33:18 - Addressing Negativity and Joy in Goal Achievement
34:45 - Reframing Perspective & Developing Positivity Bias
36:14 - Emotional Intelligence: Emotions as Indicators
38:02 - Stoic Mindset: Responding vs. Reacting
40:04 - Emotional Intelligence for Leaders
41:33 - Wrapping Up & Ways to Connect with David
Connect with David Gibson:
Instagram: @d1gibson https://www.instagram.com/d1gibson/
Website: https://evolutionisamust.com/
The Quest Documentary: https://thequestdoc.com/
Youtube: @evolutionisamust
Connect, Share & Subscribe: Enjoyed today’s episode? Subscribe for more expert guests, actionable tips, and the latest from Lisa Franz! Follow Lisa for deeper dives and inspiring conversations on Instagram @nutritioncoachingandlife and visit https://nutritioncoachingandlife.com/.
Share your favorite insight and tag us—we love hearing from our listeners! Let’s keep making empowered, loving shifts in health together.

Welcome to another actionable and inspiring episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Dr. Jessica Hehmeyer, an integrative health practitioner renowned for her “health detective” approach and her commitment to guiding individuals towards empowered, loving, and sustainable wellness. If you’ve struggled with unexplained weight gain, stubborn fatigue, stress, hormone imbalances, or simply want real tools for long-lasting health, this episode is a must-listen!
Dr. Hehmeyer shares her personal journey from health “conundrums” to expert detective, highlights the often-missed root causes behind metabolism struggles, and delivers practical advice on insulin sensitivity, inflammation, detoxification, and more. Discover the real ways to support your body, shift out of the all-or-nothing mindset, and cultivate true self-honor—so you can feel, look, and live optimally.
Tune in for an episode packed with science-based strategies, gentle humor, actionable takeaways, and heartfelt encouragement!
Timestamp Overview:
00:00 - Welcome & Introduction to Dr. Jessica Hehmeyer
00:12 - What Listeners Can Expect: The Power of Self-Honor
01:10 - Dr. Hehmeyer’s Personal Health Journey & Becoming a Health Detective
03:10 - Root Causes of Weight Gain: What’s Often Overlooked
04:11 - Insulin Sensitivity & Fat Storage—Why "Normal" Isn’t Always Optimal
05:33 - Testing for Inflammation: The Role of hs-CRP
06:35 - How to Improve Your Insulin Sensitivity
10:05 - Breaking Free from the All-or-Nothing Trap
11:11 - Lowering Inflammation & Knowing When to Test
13:30 - Omega-3s, Supplements & Judicious Approaches
16:35 - Detoxification Pathways: What Matters & What Doesn’t
19:06 - Fiber, Hydration & Cruciferous Vegetables for Detox
21:44 - Three Essential Nutrients for Skin Health
24:01 - Protein, Vitamin C, Water—and Why “Normal” Isn’t Enough
25:57 - “I Haven’t Changed, But I’m Gaining Weight!”—Client Case Studies
26:51 - The Overachiever Trap: Stress, Cortisol & Weight Gain
31:07 - Practical Strategies: Moving from Sympathetic Lock to Middle Ground
32:36 - Sleep as a Superpower: Tips from Dr. Hehmeyer
34:25 - Sustainable Digital Detox & Mindful Winding Down
36:06 - Radical Presence: The Secret to Success in Health & Life
37:31 - Wrapping Up & How to Connect with Dr. Hehmeyer
Want personalized support or more from Dr. Hehmeyer? Check out her content and consult options at:
Instagram: @drjessicahehmeyer
Website: https://www.hehmeyerhealth.com/
Connect, Share & Subscribe: Enjoyed today’s episode? Subscribe for more expert guests, actionable tips, and the latest from Lisa Franz! Follow Lisa for deeper dives and inspiring conversations on Instagram @nutritioncoachingandlife and visit https://nutritioncoachingandlife.com/. Share your favorite insight and tag us—we love hearing from our listeners!
Let’s keep making empowered, loving shifts in health—together.

Welcome to another enlightening episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Dr. Jordan Barber, a trailblazing Doctor of Acupuncture and Oriental Medicine, author, and specialist in pelvic floor dysfunction. Together, they break down myths about men’s health, explain the rarely-discussed world of male pelvic floor care, and offer actionable strategies for stress management, movement, sleep, and holistic well-being.
Dr. Barber shares his unique journey from the punk rock scene in NYC to cutting-edge clinical research and integrative medicine, giving listeners a fresh perspective on realigning healthcare, trusting your instincts, and optimizing health for both men and women. Expect practical advice, scientific insight, and a healthy dose of humor as he challenges stereotypes, empowers women to become ‘champions’ for men’s health, and reveals why stretching, breathwork, and circadian rhythm matter more than ever.
Tune in for a dynamic, relatable, and empowering conversation and discover how small shifts can unlock better health for yourself and your loved ones!
Timestamp Overview:
00:00 - Introduction: Welcoming Dr. Jordan Barber & Episode Goals
00:16 - Men Need Champions: Why Women Matter in Men’s Health
00:33 - Dr. Barber’s Story: From Punk Rock to Medical Practice
02:01 - Author Journey: "Realigning Medicine" & Building a Mission
04:00 - Pelvic Floor Health in Men: Symptoms & Signs
05:25 - Not Just Pain: Autonomic Phenomena & Weird Symptoms
09:14 - Common Causes: Sedentary Lifestyles, Exercise, Imbalances
11:23 - Prevention & At-Home Strategies: Stretching, Movement
12:59 - Breathing for Pelvic Floor: Diaphragmatic Tips for Men
16:27 - Psychological & Stress Components: How Narratives Impact Care
19:39 - Stress, Fight or Flight & “Sympathetic Lock” Explained
21:24 - Vagus Nerve Hacks: Humming, Breathing, and Devices
25:16 - Type A Recovery: Doing Less vs. Doing More
25:57 - Circadian Rhythm & Sleep Optimization: Morning Light, Earthing
28:36 - Grounding vs. Earthing: Simple Ways to Connect
31:15 - Observing Men’s Health: What Partners Can Notice Early
32:18 - Sexual Health & Conversations: Raising Awareness
35:34 - Pain Patterns & Meaningful Partner Dialogue
36:17 - Stats: Prevalence in Men vs Women & Raising Awareness
37:06 - What Brings Dr. Barber Joy: Integrative Medicine, New Projects
38:07 - Closing: Pro-Good Medicine & How to Connect

Connect with Dr. Jordan Barber:
Instagram: @jbarberlac https://www.instagram.com/jbarberlac/
Website: https://drjordanbarber.com/

Connect, Share & Subscribe: For more inspiring conversations and up-to-date fitness wisdom, subscribe to the Nutrition and Life podcast and follow us on social media! Share your favorite takeaway from today’s episode and tag us on Instagram @nutritioncoachingandlife. You can also find more show notes, practical tips, and resources on our website at https://nutritioncoachingandlife.com/
Thank you for listening, don’t forget to check the show notes for time-stamped highlights, connect with Dr. Barber, and share your favorite moment!