Nutrition & Life

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Tune in for actionable insights, real client stories, and encouragement for every woman who’s ready to break free from outdated diet rules, and build a healthier, stronger future.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.

Welcome to another insight-packed episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Chris Harris, globally-recognized “warrior maker,” executive coach, and author of The Book of Mindset. Chris brings decades of wisdom from training military special forces and top leaders, helping everyday people unlock the power of mindset, grit, and lasting transformation.
Chris’s journey, from humble beginnings to shaping elite warriors and now executive leaders—reveals why mindset and mental toughness aren’t just for commandos, but are essential for everyone chasing better health, self-mastery, and a meaningful life. In this episode, discover the truth about success and failure, learn how to break free from self-sabotage, and get real-world tools for setting powerful goals, building resilience, and changing your habits at a subconscious level.
Packed with memorable stories, practical frameworks, and plenty of “aha!” moments, this episode is for anyone ready to get unstuck, rewire their thinking, and pursue growth—on the battlefield or just in everyday life!
Timestamp Overview:
[00:00] - Welcome & Chris Harris’s Introduction
[00:34] - Teaching Special Forces: What Mindset Truly Means
[01:46] - Pivoting to Executive Coaching & Corporate America
[03:06] - Defining Success—And Why Failure Is Key
[05:44] - What Failure Really Is (and Isn’t!)
[08:10] - Resilience & Why Fulfillment Comes from the Pursuit
[09:21] - How to Build Real Resilience (“Why” Matters Most)
[11:19] - Attitudes vs. Mindset: Identify & Delete What Holds You Back
[12:11] - Chris’s Unique Definition of Mindset
[14:28] - Automation, the Subconscious, & Why Most Goals Fail
[17:40] - Name Your Saboteur: Friction Lives in the Subconscious
[19:17] - Accountability Tactics & Making Habits Frictionless
[20:06] - The Book of Mindset: What Real Change Requires
[23:37] - Fast Track to Change: Metacognition and “Meta Cues”
[25:16] - Disrupting Your Automation—Change Programming, Change Yourself
[26:29] - Motivation vs. Intrinsic Drive: Getting Dopamine Working for You
[27:00] - “The Power of Why” in Conversation & Goal Setting
[28:11] - Dig Three Layers Deep to Find Your Real “Why”
[30:15] - Aligning Attitudes and Goals: Naming & Battling Your Rival
[32:47] - Become a Better Conversationalist: The “Three H’s” Method
[34:37] - The Secret: Great Listeners Make Great Communicators
[37:15] - What Sets Top Performers Apart? All-In Engagement (Mind, Body & Spirit)
[39:22] - Final Reflections & Where to Find Chris Harris

Featured Book: The Book of Mindset by Chris Harris—Learn how to rewire your subconscious, break free from negative programming, and master intrinsic motivation.
Connect with Chris Harris:
Instagram: @thewarriormaker
Website: https://chrisharrisllc.com/
Book: The Book of Mindset on Amazon
Connect, Share & Subscribe: Looking for more mindset mastery and motivational conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s life updates. Share your favorite insight from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to another insightful episode of the Nutrition and Life podcast! Today, Lisa welcomes the inspiring Cara Carmichael—personal trainer, nutrition coach, and founder of a thriving online coaching business dedi, ated to helping women master body recomposition, nutrition, and lasting lifestyle change. Cara opens up about her journey from exercise science student to Orange Theory coach, building her own business, and empowering women to redefine what’s possible, regardless of age or starting point.
Together, Lisa and Cara demystify the science of body recomposition, bust myths about “turning fat into muscle,” and lay out step-by-step strategies for training, nutrition, and sustainable habits. You’ll hear honest stories of imperfection and growth, practical tips for dining out and staying social, and deep wisdom on consistency, mindset shifts, and finding joy in the process, not just the outcome. Whether you’re a beginner or experienced lifter, this episode is full of energy, education, and encouragement!
Timestamp Overview:
[00:00] - Introduction & Cara’s Journey to Coaching
[00:53] - Embracing Women’s Fitness: From College to Orange Theory
[04:08] - What is Body Recomposition? Clear Definitions & Common Myths
[06:31] - The Hidden Health Benefits of Body Recomp (Not Just Aesthetics!)
[07:58] - Why Age Is No Barrier: Recomposition 30s to 60s
[08:10] - Setting Up for Success: Fat Loss Phase vs. Gaining Phase
[10:41] - Can You “Recomp” at Maintenance—or Only in Surplus/Deficit?
[12:10] - The Real Challenge: Consistency vs. Perfectionism
[15:10] - Tracking Everything—Especially on Weekends
[17:41] - Party Time? Cara’s Top Tips for Navigating Dining Out & Social Events
[20:45] - Calorie Budgeting: Smart Analogy & Practical Application
[22:03] - Why Food Awareness = Freedom, Not Restriction
[23:26] - Handling Slow Results: Staying Motivated through the Plateau [
27:17] - Progressive Overload, Fear of Heaviness, and Female Strength [
30:08] - Intensity in the Gym: The Truth About “Training to Failure”
[33:13] - What Sets Long-Term Success Stories Apart?
[34:27] - Why the Reverse Diet Is Crucial—Not Just the Deficit
[36:25] - The Power of Education: Food, Strength, and Self-Trust
[37:02] - Becoming the Person Who Loves Protein & Training
[39:03] - Cara’s Exciting Summer After ACL Recovery
[40:00] - Wrap Up & Where to Find Cara
Connect & Learn More from Cara Carmichael:
Instagram: @caraleighfit https://www.instagram.com/caraleighfit
Website: https://teamhumbleyourselfcoaching.com/
Connect, Share & Subscribe: Craving more expert stories, practical strategies, and real inspiration? Subscribe to the Lisa podcast and follow on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for future episodes, guest updates, and Lisa’s news. Share your top takeaway from this episode tag us and Cara for a chance to be featured!

Welcome to another energizing episode of the Nutrition and Life podcast! Today’s episode features host Lisa Franz in conversation with Savannah Miller, a dynamic nutrition coach, women’s health nurse, and registered dietitian whose evidence-based, holistic approach is helping women bridge modern medicine and wellness for real, sustainable change.
Savannah Miller opens up about her journey from Division 1 athlete to nutrition expert, the challenges of leaving competitive sport, and how her experiences inspired her to launch the Moan Wellness App, a resource built to empower postpartum women through education, habit change, and supportive community. You’ll hear practical tips around intuitive eating, the reality of “reds” (relative energy deficiency in sport), the art of self-check-ins, and what it really takes to build habits that last. Plus, expect honest insights and actionable strategies on gut health, cravings, and making health a celebration, not a punishment.
Tune in for relatable stories, expert wisdom, and tools you can use right now to build a happier, healthier life!
Timestamp Overview:
[00:00] - Introduction & episode goals
[00:30] - Savannah’s athletic roots & inspiration for coaching
[03:35] - Life after sport: shifting identity & celebrating movement
[08:22] - Discovering “Reds” & fueling right
[10:13] - Helping post-athletes: small changes, not restriction
[12:40] - Savannah’s coaching method: education, self-checks, real life habits
[13:32] - Managing cravings & building self-awareness
[22:45] - Lifestyle hierarchy: whole foods, sleep, protein
[25:07] - Gut health: fiber, fasting, and personalization
[28:44] - The Moan Wellness App: 8 pillars of postpartum support
[33:51] - Community Q&A and expert resources
[36:12] - What’s next for Savannah & how to connect
Connect with Savannah Miller:
Instagram: @coachsavmiller https://www.instagram.com/coachsavmiller/
Website :https://coachsavmiller.com/
Mone Wellness App
Web: https://monewellness.com
IG: @monewellnessapp
Connect, Share & Subscribe: Want more real-life nutrition advice and empowering conversations? Subscribe to the podcast and follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for updates, expert guests, and more from Lisa Franz! Share your favorite takeaway and tag us, let us know how you’re making health work for YOU!