Nutrition & Life

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.

Welcome to another inspiring episode of the Nutrition and Life podcast! This week, host Lisa Franz is joined by personal development experts Brian Giaccone and John Hunter, co-founders of Modelled Mindset Fitness and Coaching. Together, they dive deep into the power of community, actionable mindset tools, and building a life rooted in purpose. Whether you’re feeling stuck, struggling to build new habits, or searching for greater fulfillment, this conversation delivers practical strategies, honest anecdotes, and encouragement for lifelong growth.
Timestamp Overview:
[00:00] - Intro & episode goals [00:29] - Value of community
[01:03] - Finding your “why”
[03:09] - Brian’s personal story & career shift
[05:33] - Launching Model Mindset
[06:01] - Community as a catalyst
[07:27] - Coaching in schools & prisons
[08:20] - The Pursuit: features & benefits
[09:51] - Auditing your circle
[10:36] - Setting boundaries & leaving old habits
[13:45] - Raising standards & friendship changes [
14:49] - Energy vampires vs. energizers [
15:40] - How their group works: journaling, affirmations
[17:49] - Entrepreneur Network & Coach’s Corner
[19:11] - Marriage and goal-setting
[20:02] - Staying hungry, managing comfort
[23:53] - Honesty, vulnerability, goal breakdown
[24:45] - Small daily goals [25:47] - Accountability & coaching style
[28:37] - Creating your own happiness
[31:19] - Power of collective belief
[32:34] - Instilling belief: real stories
[34:11] - Recommended habits: journaling, walking, hydration, prayer
[38:39] - Body & mind: harmony [39:11] - Gratitude, wrap-up
Connect with Brian Giaccone & John Hunter:
Instagram: @modelmindsetfc https://www.instagram.com/modelmindsetfc
Website: https://thepursuitmindset.com/ Podcast: Model Mindset Podcast
Connect, Share & Subscribe: Want more mindset wisdom and personal development inspiration? Subscribe to the podcast and follow us on social for updates, powerful expert guests, and Lisa Franz’s latest coaching news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/
Stay inspired, stay connected, and keep pursuing the best version of yourself—1% better every day!

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with special guest E Ramey, fitness coach, competitor, and recent Body by Science article contributor. Together, they explore what balanced nutrition and sustainable health mean for the real world, sharing firsthand journeys, client experiences, and practical strategies for every stage of fitness.
E Ramey opens up about transitioning from a restrictive bodybuilding mindset to a more functional, flexible approach, one that actually fits family, social life, and a busy schedule. You’ll hear candid talk about the myths of “clean eating,” the role of ultra-processed foods, why fasted cardio and daily steps matter, and how mindset, habit building, and self-doubt affect progress. Whether you’re just starting out, looking for deeper results, or making health part of your family legacy, this episode delivers actionable insights and a whole lot of encouragement.
Tune in for relatable stories, honest coaching advice, and empowering takeaways to fuel your health journey, even when life gets messy!
Timestamp Overview:
00:00 – Introduction & Episode Overview
00:23 – E Ramey’s Coaching Story & Health Evolution
04:11 – Balancing Nutrition: Lessons from Body by Science
09:04 – The 80/20 Rule, Fiber Goals & Flexible Dieting
12:40 – Walking, Fasted Cardio, and Building Sustainable Movement
15:32 – Overcoming Self-Doubt & Setting Milestone Goals
18:14 – Breaking Scale Obsession: Non-Scale Victories & Progress Pics
21:11 – Getting Started: Changing Habits & Keeping it Simple
29:17 – Identity, Mindset Shifts & Finding Support
32:02 – Health as Family Legacy & Positive Role Modeling
34:42 – Navigating Social Situations: Judgment, Balance & Self-Approval
37:00 – The Power of Coaching, Support Systems & Small Wins
38:26 – Growth, Letting Go, and Creating Your New Normal
40:27 – Final Thoughts & Where to Connect

Connect with E Ramey:
Instagram: @theeramey https://www.instagram.com/theeramey/
Website: https://scoobyhealth.com/products/e-ramey-coaching-199?selling_plan=28399010012&variant=44266989387996
Connect, Share & Subscribe: Don’t miss more powerful health conversations subscribe to the podcast and follow Lisa Franz on Instagram @nutritioncoachingandlife or at nutritioncoachingandlife.com. Tag us with your aha-moments or questions from this episode!
Let us know: What’s the ONE small healthy habit you’ll start this week?

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.