Nutrition & Life

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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Welcome to another empowering episode of the Nutrition and Life podcast! Today, we’re bringing you a popular rerun by listener demand—host Lisa Franz’s insightful conversation with Hayley Babcock, the dynamic trainer inspiring women over 40 to embrace strength and wellness. Whether you missed it the first time or need a fresh dose of motivation, this episode is packed with enduring value and practical strategies for women at any stage of their health journey.
Hayley’s journey—from competitive triathlons and Pilates to discovering the transformative power of resistance training at age 41—demystifies strength, nutrition, and sustainable habits for women navigating perimenopause and beyond. You’ll hear lessons learned through her collaborations with leaders like Dr. Stacy Sims and Tony Buttigieg, plus honest, encouraging advice for ditching diet confusion and building “you 2.0.”
Timestamp Overview:
[00:00] - Introduction & Meet Hayley Babcock
[00:36] - Hayley’s Fitness Origin: Triathlon, Pilates & Late Start in Strength
[01:48] - How Injury Became Opportunity & Reframing Her Training
[03:38] - Getting Certified, Making the Pandemic Pivot, and The Birth of "TRX Girl"
[04:29] - Why Women Over 40 Experience Dramatic Changes with Strength Training
[05:29] - Collaborating with Dr. Stacy Sims & Launching Meaningful Programs
[06:38] - Body Transformation: The Reality Behind “Fit” vs. Strong & Shaped
[07:53] - Protein Needs: How Much, Why It Matters, and How to Get Enough [
09:02] - Should You Use Real Body Weight or Ideal Weight for Protein?
[10:20] - Calories First, Not Just Macros: Ending the Cycle of Undereating
[11:14] - How Hayley Structures Strength & Cardio Throughout the Year
[12:04] - Programming Cardio: Zone 2, HIIT, SIT, and Making it Work for You
[14:00] - HIIT Misconceptions: Orangetheory, Rest Periods, and True Intensity
[15:15] - The SIT Difference: What Sprint Intervals Actually Look Like
[16:44] - Finding the Right Intensity: Avoiding “The Middle” Trap
[17:35] - Rest, Recovery, and Results: The Over-40 Balancing Act
[19:00] - Maintaining 16–17% Body Fat: Hayley’s Sustainable Strategies
[21:13] - Mindset, Barriers, & The Learn to Lift Course
[22:23] - Why Building Lean Mass Is the Foundation for Results
[24:29] - Menopause, Belly Fat, and Other Top Concerns
[25:55] - No Magic Pills: The Longevity Game & Why Slow, Steady Wins
[28:29] - “You 2.0”: Changing Your Identity (and Your Outcome!)
[29:19] - Gym vs. Home Workouts, Weak Links, and Injury Prevention
[33:11] - Rep Ranges Demystified: When to Lift Heavy, When to Build Muscle
[35:09] - Smart Progression, Joint Safety, and Why Cardio Sweat Isn’t the Goal
[37:14] - Supersets, Circuits, and Getting the Most Out of Your Gym Time
[37:49] - Hayley’s Back Surgery, Deadlifting, and Lifting Heavy with Limitations

Connect with Hayley Babcock:
Instagram: @hayleyhappensfitness
Website: https://hayleyhappensfitness.com/
Connect, Share & Subscribe: Don’t miss future conversations, expert guests, and real-life inspiration! Subscribe to the Nutrition and Life podcast, follow us on social for the latest updates, and share your favorite episode takeaway with us on Instagram @nutritioncoachingandlife or via our website at https://nutritioncoachingandlife.com/

Today, Lily Patrascu is joined by our own nutrition coach and transformation expert Lisa Franz, whose proven approach has helped hundreds of women naturally sculpt their dream hourglass figures, no matter their age. Packed with science-backed advice, real-life stories, and practical steps, this episode is your blueprint for building confidence, curves, and vibrant health.
Lisa shares the essentials of resistance training, how to lose stubborn belly fat without restrictive diets, managing hormones and menopause shifts, busting metabolism myths, and exactly what you need to do to lift, shape, and love your body at any stage of life. Plus, get expert advice on bone health, bust firmness, beating bloat, and using smart tech for lasting results!
Timestamp Overview:
00:00 - Introduction & Why the Hourglass Figure Feels Impossible
00:47 - Can Women Over 40 Really Transform Their Shape?
01:16 - Lisa’s Blueprint: Where to Begin at Any Starting Point
02:07 - Why Resistance Training (Not Just Cardio) is Essential
03:06 - Calories, Moderation, and Defying Diet Fads
04:42 - Hormones, Menopause, and Why Midlife Weight Loss Feels Harder
06:03 - Is Your Metabolism Actually Slowing Down?
07:16 - Slimming the Waist: Without Extreme Dieting
09:01 - Sleep, Stress & Digestion: The Surprising Flat Tummy Fixes
12:51 - Food Sensitivities, Bloating, and Gut Health
14:12 - Morning & Evening Nutrition for Better Digestion
17:21 - Normal Cycles of Bloating: What’s Actually “Normal”
17:45 - Do Corsets & Waist Trainers Really Work?
20:09 - Why Your Shoulders & Glutes Create the Hourglass Look
21:24 - Pancake to Bubble: The Safe Glute-Building Plan
23:04 - Best Exercises for Round, Lifted Glutes
24:13 - Nutrition for Muscle Growth (and the Surprising Role of Protein)
25:41 - Standing and Steps: Daily Movement Tips for a Perkier Behind
25:50 - Weight Loss & Your Bust: What Can (and Can’t) Be Changed
27:42 - Supported, Firmer Breasts: Protein, Collagen, and Exercise
30:39 - Bone Health for Life: Eating & Moving to Prevent Osteoporosis
33:36 - How to Train Safely & Gradually at Any Age
35:00 - Must-Have Fitness Tech for Motivation & Progress
38:14 - Understanding Metabolic Age & Body Composition Scans
40:19 - Recovery: Bouncing Back from Injury and Overtraining
Connect with Lisa Franz:
Instagram: @nutritioncoachingandlife
Website: https://nutritioncoachingandlife.com/
Connect with Lily Patrascu:
Instagram: @lily.global https://www.instagram.com/lily.global/
Website: https://lily.global/
Youtube: @lily.global
Connect, Share & Subscribe: Loving the inspiration and practical tips? Subscribe to Lily’s podcast for more expert guests, uplifting real-life stories, and tools for lasting transformation. Follow Lily @lily.patrascu and Lisa @nutritioncoachingandlife, and tag your favorite episode takeaway.

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Tina Marie Fuller, double-certified fibroid and plant-based nutrition coach, and the inspiring voice behind the transformative journey from personal diagnosis to helping hundreds of women naturally heal fibroids, reclaim hormonal health, and avoid unnecessary surgery.
Tina Marie Fuller unpacks her own honest path with fibroids, busts myths about treatment options, and shares exactly which nutrition, lifestyle, and mindset tools have helped her and her clients finally see real, evidence-backed results. If you or someone you know struggles with painful periods, heavy bleeding, or hormonal discomfort, this episode is packed with supportive advice, actionable strategies, and hope to start your own natural healing path!
Timestamp Overview:
00:00 – Welcome & Introduction
00:31 – Tina Marie Fuller: Her Story, Credentials & How Fibroids Led to Her Calling
01:48 – Sharing Her Fibroid Journey on Social Media & Launching Group Coaching
02:35 – 90-Day Womb Healing Challenge—Community & Real Results
03:18 – What Are Fibroids? Holistic & Medical Explanations
04:02 – Diagnosing Fibroids: Symptoms, Exams & Scans
04:54 – Common Symptoms: Heavy Bleeding, Pain, Backaches & More
05:46 – Tina Marie Fuller's Own Symptom Experience & Early Diagnosis
06:42 – Should All Fibroids Be Treated? The Bigger Picture
07:22 – Client Case Study: When “Benign” Isn’t So Benign
08:03 – Natural Elimination—The Reality of Passing Fibroids Vaginally
09:02 – Complications: Fibroids, Fertility & Seeking The Right Medical Advice
10:06 – The Importance of Second Opinions & Modern Approaches
12:27 – Tina Marie Fuller's Exact Lifestyle Changes for Natural Healing
13:36 – What Does “Fibroid-Friendly” Really Mean?
14:01 – The Role of Emotional Healing, Trauma & Mental Wellness
15:09 – Micronutrient Deficiencies: D, Magnesium, Iron & Potassium
16:20 – What Fibroid-Healthy Eating Looks Like
17:20 – Hidden Pitfalls: Processed Health Foods, Mock Meats & Organic Choices
18:45 – Portion Control, Protein, and the Value of Amino Acids
20:02 – Supporting The Body: Meal Timing & Real-Life Examples
22:00 – Mistakes in Meal Patterns, Caloric Intake, and Snacking
23:12 – Plant-Based Healing: Best Fruits, Vegetables & Juicing Tips
26:10 – Why You Need More (Not Less): Nutrient Density, Not Just Salads
28:00 – “Seeded” Wisdom: Why Fruit Seeds Matter
30:40 – Inside the “Womb Strong” Book: Recipes, Herbs, Teas & Resources
34:41 – Hydration: It’s Non-Negotiable
35:13 – Movement & Getting Unstuck: 15-Minute Walking Habit
37:13 – Advanced Tips: Rest, Mindset, Journaling & True Healing
38:32 – Where To Find Tina Marie Fuller, Her Book, and Free Resources
Connect with Tina Marie Fuller:
Instagram: @tinamariefuller_
Website: https://tinamariefuller.com/
Connect, Share & Subscribe: Craving more expert insights, actionable tips, and authentic wellness conversations? Subscribe to the Nutrition and Life podcast and follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for upcoming guests, free downloads, and Lisa’s latest updates! Share your favorite moment from this episode and tag us to join the conversation!

Welcome to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Nicole Hagen, an experienced online nutrition coach and mom of two whose no-nonsense approach to sustainable nutrition, body confidence, and ditching diet culture is helping women everywhere redefine what it means to be healthy, happy, and strong.
Nicole opens up about her personal journey from restrictive eating and injured “cardio bunny” to recovering her relationship with food, embracing her strength, and raising a healthy family, while juggling the reality of mom life and work. You’ll get Nicole’s top strategies for building lasting nutrition habits, maintaining consistency amidst chaos, breaking the “all or nothing” mindset, and raising adventurous (but realistic!) little eaters.
Tune in for practical wisdom, relatable stories, and actionable tips for women at every life stage, plus Nicole’s honest reflections on self-compassion, letting go of perfection, and finding support.
Timestamp Overview:
[00:00] - Introduction & Nicole Hagen’s Journey
[00:33] - How Nicole’s Past Shaped Her Coaching Philosophy
[02:45] - From Control to Nourishment: Overcoming Diet Culture
[06:31] - Injury, Recovery & Discovering Strength Training
[09:03] - Shifting Focus from Calories Burned to Body Capability
[11:24] - Why Hyper-Independent Women Struggle with Weight Loss
[13:02] - Asking for Help, Letting Go of Perfection & Consistency
[16:14] - Navigating Control, Hormones, and Letting Life Happen
[18:47] - Focusing on What You Can Control in Fat Loss
[22:00] - Juggling Mom Life: Good Enough, Not Perfect
[24:06] - Resourcefulness & Flexible Consistency
[27:49] - Feeding Kids: Exposing Little Ones to a Variety of Foods
[31:28] - Food as Reward—Raising Emotionally Healthy Eaters
[36:08] - Handling Screen Time, Mindful Eating & Setting Examples
[40:33] - Modeling Habits, Final Thoughts & Where to Connect with Nicole

Connect with Nicole Hagen:
Instagram: @nutritionwithnicole
Coaching & Resources: https://nutritioncoachingwithnicole.com/
Connect, Share & Subscribe: Find more inspiring conversations and expert tips on sustainable nutrition by subscribing to the podcast and joining us on social media! Share your biggest “aha” moment from this episode and tag us @nutritioncoachingandlife. For Lisa’s latest events, offerings, and more, visit https://nutritioncoachingandlife.com/