Nutrition & Life

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Tarah Timothee, a dynamic fitness studio owner and midlife wellness advocate whose transparent, down-to-earth approach to fitness, mindset, and hormone management has empowered countless women to build healthier, stronger lives through every stage of midlife.
Tarah Timothee gets candid about transitioning from a corporate career in fashion to running a thriving women-focused fitness studio (and surviving COVID!), shares how she learned the importance of mindset shifts over just “doing more cardio,” and explains why functional strength, self-advocacy, and hormonal health are crucial for real transformation. You’ll also hear practical tips for building sustainable exercise habits, the truth about hormone therapy and menopause, how to handle setbacks, and her firsthand experience with creatine and Hyrox competitions at 51!
Tune in for practical strategies, relatable anecdotes, and a whole lot of fun and encouragement for every listener seeking real change!
Timestamp Overview:
[00:00] - Introduction & Episode Goals
[00:23] - Tarah Timothee’s Inspiration & Journey into Fitness
[01:00] - Launching Revolve Fitness & Navigating COVID
[01:53] - From Retail Management to Passion in Fitness
[03:52] - The Real Key to Client Transformation: Mindset
[05:24] - Why You Can’t Want Change More Than Your Client
[06:14] - Cardio vs. Strength: Breaking Old Fitness Beliefs
[07:02] - Building a Training Split for Real Life
[09:17] - Must-Have Exercises: Squats, Deadlifts, Rows, Push-ups
[11:27] - Working Around Injury: Modifications & TRX
[13:39] - Menopause, Hormones & the Weight Gain Struggle
[15:25] - The Importance of Lab Work & Medical Advocacy
[16:51] - Doctor Limitations & New Hormone Science
[19:13] - Knowing Your Body: Baseline Labs & Fluctuations
[21:16] - Hormone Replacement Therapy: Fears & Facts
[22:13] - Tarah Timothee’s Personal HRT Journey
[25:42] - Nutrition Essentials: Protein, Fiber, and Alcohol
[28:18] - The Impact of Ditching Alcohol
[31:18] - Supplements for Menopause: Creatine & Beyond
[33:34] - Hyrox Races: What They Are & Why Try One
[38:14] - Balancing Endurance & Strength for Longevity
[39:53] - Where to Find Tarah Timothee & Studio Info
Connect with Tarah Timothee:
Instagram: @tarahtimothee
Website: https://www.revolvecoralsprings.com/
Connect, Share & Subscribe: Want more fitness wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa sits down with Alison Sullivan, a retired police detective from Wethersfield, Connecticut, whose expertise in threat recognition, personal safety, and crime prevention brings a crucial new perspective to the show.
Alison shares stories from her two decades on the force—including being her department’s first female detective—and explains how her real-world investigative experience now helps civilians of all ages develop everyday safety habits. From actionable ways to spot and avoid opportunistic predators, to practical tips for safe travel, ridesharing, and responding to your instincts, this episode is filled with wisdom every listener can use to proactively protect themselves and loved ones.
Whether you’re a parent, young adult, or anyone looking to feel more confident about personal safety, you’ll leave this episode empowered with practical strategies and crucial “real-life” advice.
Timestamp Overview:
[00:00] - Introduction & Alison’s Journey Into Law Enforcement
[01:15] - From Nonprofit Work to Detective: Overcoming Obstacles
[02:08] - What TV Gets Wrong About Police Work
[03:19] - Pioneering as the First Female Detective & Early Investigative Work
[04:16] - Shifting From Policing to Civilian Safety Consulting
[05:02] - Recognizing Threats: Why Complacency Can Be Dangerous
[06:12] - Primary vs. Secondary Prevention & Addressing Predator Behavior
[07:33] - The Reality of Opportunistic and “Evil” Predators
[08:42] - Substance Use and Increased Risk: Lessons from Investigations
[10:32] - Risk Reduction Tips: Staying Safe When Socializing
[13:22] - Real-Life Risks of Over-Intoxication—Preventing Accidental Harm
[14:14] - Rideshare Safety: Steps to Take Before You Get In
[17:07] - Practical Guidelines for Women: On the Road and Filling Up
[18:24] - Researching Destinations, Car Maintenance, & Police Resources
[20:42] - Daylight & Crowds: Smart Safety Habits for ATMs and Gas Stations
[21:26] - Isolated Spaces and Changing Your Routine
[23:13] - Working Late and Asking For Help: Trusted Safety Resources
[24:15] - The Power of “Gut Feelings” in Threat Recognition
[24:33] - Alison’s Story: Trusting Instincts in a “Safe” Neighborhood
[28:38] - The Aftermath: Why Listening to Your Instincts Matters
[29:54] - The Reality of Self-Defense: Training Limits and Practical Value
[33:16] - Stranger Danger vs. Acquaintance Assault: What Most People Get Wrong
[34:51] - Pepper Spray Experiences & Cautions
[37:02] - Practicing With Self-Defense Tools: What You Need to Know
[38:52] - Assessing Real-Life Practicality—Changing Habits vs. Carrying Weapons
[40:39] - Closing Thoughts: Alison’s Approach to Safety Coaching and Consulting
[41:32] - Where to Learn More and Connect with Alison
Connect with Alison Sullivan:
Instagram @protectus.solutions https://www.instagram.com/protectus.solutions/
Website: https://protectus.solutions/
Youtube: @Protectus-Solutions
Connect, Share & Subscribe: If you found Alison’s safety tips eye-opening, share this episode and tag us with your biggest takeaway! Subscribe for more insightful conversations, expert guests, and the encouragement you need to thrive—inside and out.

Welcome back to the Nutrition and Life podcast! Today’s episode is a special encore presentation with the remarkable Holly Baxter, a registered dietitian, bikini competitor, coach, and science communicator dedicated to helping women worldwide bridge the gap between health knowledge and everyday wellness.
Originally aired earlier this year, this conversation resonated deeply with our listeners. By popular demand, we’re bringing it back! Holly opens up about her journey from athletic childhood in Tasmania to the international bodybuilding stage, her evolution as an evidence-based coach, and her mission to make nutrition and training science accessible for all.
You’ll hear practical tips for contest prep (and why “slow and steady” wins the race), candid reflections on overcoming body image struggles and disordered eating, and honest talk about managing IBS, social situations, and the demands of a busy life. Whether you’re an aspiring athlete, a coach, or simply want real, actionable inspiration, this episode delivers.
Timestamp Overview:
[00:00] - Encore Intro: Why This Episode Matters
[00:45] - Holly’s Background & Journey into Nutrition
[03:15] - From Private Practice to Online Coaching
[04:21] - Competing, Travel, and Growth Over 50+ Shows
[05:45] - The Science-to-Life “Bridge”
[07:08] - Life Transitions, Slow Prep, and Social Balance
[10:31] - Healing Food Relationships & Body Image
[13:09] - Science Review: Training Volume & Practical Application
[21:04] - Training Variety and Adherence
[29:33] - IBS, Food Tolerance, and Recipe Inspiration
[41:14] - Mindset, Body Changes, and Coaching Tips
[44:16] - Understanding Scale Fluctuations
[52:28] - Wrapping Up & Where to Find Holly Online
Connect with Holly Baxter:
Instagram: @hollytbaxter
Website: https://getbiafit.com/
Connect, Share & Subscribe: We love bringing you the most impactful conversations—old and new! Subscribe for more, follow us at @nutritioncoachingandlife, and visit nutritioncoachingandlife.com for episode archives, resources, and Lisa’s latest updates.
Did this encore episode resonate? Leave us a review, share with friends, and tag Holly for a chance to be featured!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Esther Blum, an integrative dietitian, bestselling author, menopause expert, and host of the Midlife Realignment Podcast. Together, they dive deep into the realities of menopause, debunking myths, and sharing empowering, evidence-based strategies to help women thrive before, during, and after the transition.
Esther Blum opens up about her nearly three-decade career devoted to women’s health, the changes she’s witnessed in the conversation around menopause, and why calories still matter—even as hormones shift. They unpack the science of metabolism, food quality, carbs, protein, fiber, alcohol, and how to truly support your body and mind through midlife. Plus: candid talk about HRT, hormone myths, and the overlooked emotional and spiritual evolution that comes with this new season of life.
Expect actionable takeaways, inspiring stories, and a renewed sense of power—this episode is for every woman seeking clarity, confidence, and a practical path through menopause!
Timestamp Overview:
[00:00] - Introduction & Esther Blum’s Background [
02:26] - How the Conversation Around Menopause Has Changed
[03:01] - Calories, Diet, and the Menopause “Weight Gain Mystery”
[04:30] - Starvation Mode, Cortisol, and the Perils of Undereating
[05:26] - Why Carbs Aren’t the Enemy (and the Role of Keto)
[07:07] - The Truth About Food Quality, Alcohol, Protein & Fiber
[10:36] - Using a Glucose Monitor to Find Your Unique Carb Tolerance
[11:01] - Hormones, Insulin, the Role of Fiber, and Detoxification
[12:08] - Why Protein (Especially at Breakfast) Is Crucial
[14:20] - Metabolism & Thyroid: What Really “Slows Down” with Age
[15:24] - Supporting Your Thyroid and Adrenals with Food
[17:01] - The Link Between Hormones, Thyroid, and Healing Trauma
[19:34] - The Emotional & Spiritual Shifts of Midlife Transition
[22:02] - How Menopause Can Lead to Greater Confidence & Liberation
[25:27] - Boundaries, Intuition, and Redefining “Enough” [
26:27] - Demystifying HRT: Facts vs. Myths
[33:33] - Early Intervention, Rolling Out Hormones in Perimenopause
[37:46] - Empowered Next Steps (with or without HRT)
[38:22] - Where to Find Esther Blum & Download Her 30g Protein Breakfast Cheat Sheet
[39:02] - Wrapping Up & Further Resources
Download Esther’s 30g Protein for Breakfast Cheat Sheet for a jumpstart on strong, energetic mornings!
Connect with Esther Blum:
Instagram: @gorgeousesther
Website: estherblum.com
Connect, Share & Subscribe: Want more science-backed strategies and truly empowering conversations? Subscribe to Nutrition and Life wherever you listen to podcasts, and follow us on social for updates, resources, and Lisa’s latest insights. Share your favorite moment from the episode—tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com!
You don’t want to miss the next empowering episode—so be sure to subscribe and join the conversation!

Welcome to another powerful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by transformational nutrition and identity coach Alexis Taveras, creator of the Quantum Body Blueprint and founder of the Quantum Body Collective. Known for her holistic, insightful approach to physique transformation, mindset mastery, and elevating women’s self-image,
In this episode, Alexis Taveras candidly shares her journey from collegiate weight gain and cardio “yo-yo” cycles to competing at the NPC bikini level, and ultimately discovering the keys to true, sustainable transformation. Together, Lisa Franz and Alexis Taveras dive deep into the links between identity, subconscious beliefs, boundaries, and behavior change—expanding the conversation beyond weight loss to manifesting your dream body, dream life, and abundant self-trust.
Timestamp Overview:
00:00 - Welcome & Guest Intro
00:32 - Alexis Tavares’ Journey: From Athlete, Partying, and “Freshman 25” to Coach
01:12 - The Cardio-Binge-Restrict Cycle: Why Most Change Doesn’t Stick
02:15 - Competing, Discipline & the Missing Piece of True Healing
03:27 - Identity Shifts: Why Mindset and Subconscious Reprogramming Matter
04:06 - Informed vs. Embodied: Moving Beyond “Just Knowing”
05:00 - The Quantum Body Blueprint & The Power of Identity
06:07 - Bridging the Gap: Action Steps for Building Lasting Change
07:50 - Environmental Triggers, Instant Gratification & Motivation
09:10 - Limiting Beliefs: Why “Pain” Often Drives Real Transformation
10:14 - Anchoring to Pain vs. Pleasure (and How to Use Both)
11:09 - Conflicting Desires: When Comfort Wins Over Change
12:30 - Real Talk: Do You Really Want the Result You’re Chasing?
13:04 - When Clients Aren’t Ready to Commit (& Respecting Free Will)
14:37 - How the Body Is the Portal to Your Dream Life
16:02 - Self-Image, Self-Healing, and the Ripple Effects in Life & Career
19:50 - The Quantum Body Collective: Group Transformation Beyond Nutrition
22:32 - Is Stress Addiction Blocking Your Transformation?
24:38 - Why Words Are Spells: Language, Identity & The Reality You Live
26:07 - How Nutrition & Blood Sugar Affect Your Stress Response
28:04 - The Science: Mindset, Food Beliefs, and the Milkshake Study
30:14 - Releasing Fear Around Food (The Power of Gradual Shifts)
32:05 - Subconscious Language: Why “Don’t” and “Not” Fall Short
32:50 - Quantum Leaping: What It Means & How Clients Achieve It
36:13 - Choices as Portals: Aligning Behavior with Vision
37:58 - Why Growth Always Follows Challenge
39:01 - Connect with Alexis Tavares & Take Action
Learn More & Connect with Alexis Taveras:
Instagram: @alexis.victoria.t https://www.instagram.com/alexis.victoria.t
Website: https://go.embody-her.com/quantum-body-wellness-lander
Connect, Share & Subscribe: Want more game-changing nutrition, mindset, and life strategies? Subscribe to the podcast and follow us for updates, expert guests, and Lisa Franz’s latest resources. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/.
Ready to step into the next version of yourself? This is your permission slip.