Nutrition & Life

Welcome to another powerful episode of the Nutrition and Life Podcast!
In today’s conversation, host Lisa Franz welcomes back coach and physique specialist Jeremiah Bair for a deep dive into muscle building, nutrition periodization, and what it really takes to build the physique you say you want.
Jeremiah shares why so many people chasing a “lean” look actually need to build more muscle, not diet harder, and how strategic phasing of nutrition can transform both body composition and long-term progress. From primer phases to fat loss, maintenance recomposition, and lean building, this episode breaks down what intelligent physique development really looks like over 12–18 months.
You’ll also hear Jeremiah unpack the biggest mistakes people make during building phases (hint: it’s not just about eating more), how to truly train close to failure, why hydration and sleep matter more than most realize, and how he has periodized his own physique over the past few years—including a 30+ pound stage-lean transformation.
If you want practical, real-world insight into building muscle sustainably while keeping biofeedback, hormones, and performance in check—this one is for you.

Timestamp Overview:
00:00 – Welcome Back: What’s Changed in Two Years
03:09 – The Real Gap: Why Most People Need More Muscle, Not More Dieting
07:12 – Muscle Shape vs. Just Getting Smaller
09:49 – What Is “Phasing Nutrition”? (Nutrition Periodization Explained)
12:03 – Primer Phases, Reverse Dieting & Fixing Low Maintenance Calories
13:25 – A 12–18 Month Muscle-Building Roadmap
16:45 – Why Starting with a Fat Loss Phase Often Works Best
18:44 – Leaner First, Then Build: Nutrient Partitioning & Visual Feedback
21:56 – Do You Need to Gain Weight to Build Muscle? (Women vs. Men)
23:00 – Training as the North Star in a Building Phase
28:35 – Biggest Training Mistakes in a Building Phase
31:55 – Limb Length, Execution & Individual Exercise Selection
32:48 – The Truth About RIR & Training Close to Failure
35:01 – Nutrition Mistakes That Kill Muscle Gains
36:56 – Peri-Workout Fueling, Hydration & Caffeine Management
39:15 – Why Building Phases Require Urgency Too
39:47 – Jeremiah’s Personal Physique Timeline (177 → 205 Stage Lean)
42:18 – Experimentation, Fasting, Training Frequency & Competing
45:09 – Final Takeaways & How to Follow Jeremiah

How to Connect with Jeremiah Bair:
Instagram: https://www.instagram.com/jeremiahbair/
Coaching & Content: (Add appropriate website link if desired)

Connect, Share & Subscribe:
Love the show? Subscribe to Lisa on YouTube and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite moments and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com for more resources!
Are you building… or just dieting again?

Welcome to another transformative episode of the Nutrition and Life podcast! Today, host Lisa Franz brings you a solo deep-dive into one of the most misunderstood topics in wellness: stubborn belly fat. If you’ve been doing “everything right” with your diet and exercise but the midsection won’t budge, this episode is your must-listen guide.
Lisa Franz unpacks the science behind stress, cortisol, and how modern life has supercharged our fat storage mechanisms. More importantly, she delivers a toolkit full of practical, science-backed strategies to help you break the cycle, balance your hormones, and finally achieve your health goals—without adding more stress to your to-do list.
Tune in for clarity, compassion, and concrete steps to reclaim a happier, healthier relationship with your body!
Timestamp Overview:
00:00 – Introduction & Why “Stubborn Belly Fat” is NOT Just About Calories
01:07 – The Science of Cortisol: Good vs. Chronic Stress
02:26 – Visceral Fat: Studies & The Real Dangers
03:33 – How Cortisol Drives Appetite and Muscle Loss
04:16 – Why Calories Still Matter (and Stress Makes Losing Fat Harder)
05:00 – Good Stress vs. Bad Stress: Eustress, Distress & Recovery
06:14 – How Stress Sabotages Body Composition & The Role of Recovery
07:02 – “Less is More” Philosophy for Lowering Stress
08:01 – Action Step #1: Declutter Your Calendar & Radical Focus
10:17 – Study: Selective Optimization Lowers Cortisol
11:07 – Action Step #2: The Power of Stillness Practices
12:10 – 4 Stillness Habits: Meditation, Walking, Journaling, Breathwork
13:29 – Nature & “Forest Bathing”: Cortisol and Immune Boost
16:44 – Breathwork Demo & Consistency is Key
18:03 – Action Step #3: Prioritize Sleep (Quality, Quantity, Rhythm)
19:26 – Poor Sleep = High Cortisol and More Fat Storage
21:14 – Landmark Sleep Study: 60,000 Women, Major Findings
22:50 – Sleep Hygiene Habits: Room, Routine, Caffeine & Tech
24:04 – Action Step #4: Nutrition Strategies for Stress
25:21 – Carbs for Lowering Cortisol & When to Eat
27:09 – Magnesium, Alcohol, and Supplements that Help
28:22 – The Truth about Ashwagandha & Omega-3s
29:59 – The Blood Sugar - Cortisol Connection
31:09 – Recap: Top 4 Action Steps to Manage Stress and Lose Belly Fat
32:06 – Exercise, Overtraining & Cortisol: How to Recover Right
33:38 – The Importance of Post-Workout Meals & Patience
34:36 – Final Thoughts and How to Reframe the Belly Fat Struggle
34:52 – Wrap-Up & Ways to Connect
Connect with Lisa & Nutrition and Life:
Instagram: @nutritioncoachingandlife
Website: https://nutritioncoachingandlife.com/
Love the episode? Share your favorite takeaway on Instagram and tag @nutritioncoachingandlife for a chance to be featured! Subscribe to the podcast for more expert tips, inspiring stories, and evidence-based nutrition strategies from Lisa Franz.
Thank you for listening, sharing, and being part of the Nutrition and Life community. Don’t forget to subscribe!

Welcome to another energizing episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by John Moljo, renowned as the “air bike guy” and founder of Team Moljo Strength and Conditioning. Get ready for an insightful, transparent conversation about evolving your fitness journey, building mental toughness, and creating a community where every member feels seen, challenged, and supported.
John Moljo shares his personal story of overcoming knee injuries and why the air bike became both a rehab tool and a source of mental strength. He unpacks the real difference between air bikes and traditional spin bikes, reveals how to set up and use the air bike efficiently, and dives into programming methods that suit everyone—from total beginners to seasoned athletes. You’ll hear candid advice on avoiding common mistakes (like the infamous “Tabata punishment”), building aerobic and anaerobic conditioning, and the importance of enjoying the process, not just chasing goals.
Tune in for practical strategies, relatable stories, and actionable tips for anyone looking to level up their fitness, grit, and wellbeing!
Timestamp Overview:
00:00 - Introduction & How Lisa Franz and John Molj0 Met
00:33 - Evolving Fitness: The Importance of Showing Up
01:26 - Why the Air Bike? Rehab, Mental Toughness & Finding a Niche
04:23 - The Air Bike: Value, Versatility & Return on Investment
05:40 - Air Bike vs Regular Bike: Key Differences Explained
07:12 - Programming for All: Rehab to “Can’t Breathe” Conditioning
08:55 - Setting Up Your Air Bike for Efficiency & Safety
10:06 - Push vs Pull: Power, Technique, and Endurance vs Sprints
12:15 - Avoiding Common Air Bike Mistakes & the Myth of Tabata
14:19 - Conditioning Modalities: Aerobic, Anaerobic, ATP—Sample Programs
17:50 - Zone Training & How to Gauge Your True Max Effort
20:04 - Using the Air Bike Across All Energy Systems
21:28 - Community-Driven Coaching: Fostering Engagement & Support
24:01 - Challenges: 30 Strong, Tour de Moljo & Creating “Aha” Moments
26:46 - Nurturing Mindset: When Motivation Is Low
29:29 - Leadership, Learning & Growing as a Gym Owner
32:18 - Mental Resilience: The Power of Commitment to Process
35:50 - Training Manuals, Online Coaching & How to Connect
37:00 - Closing Advice: Challenge Yourself & Build Lasting Memories

How to Connect with John Moljo:
Instagram: @teammoljo
Website: https://teammoljo.com
Connect, Share & Subscribe: Love the show? Subscribe to Lisa on YouTube and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite moments and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com for more resources!
Did this episode inspire you to ride the air bike, build mental toughness, or think differently about fitness and community? Drop a comment below, share your progress, and challenge yourself to create that next “aha” moment!

Welcome back to another transformative episode of the Nutrition and Life Podcast! This week, Lisa Franz welcomes groundbreaking guest Caleb Granger, founder of Apex Regenerative. Dive with us into the evolving world of regenerative medicine, where exosome therapy is changing the game for anti-aging, chronic conditions, and overall vitality. Whether you’re passionate about wellness, curious about reversing degeneration, or seeking new strategies for your health journey, this episode is a can’t-miss!
Timestamps Breakdown:
00:00 – Welcome & guest introduction
00:26 – Regenerative medicine is happening now (not the future!)
01:38 – Caleb Granger’s journey from spine surgery to regenerative medicine and Apex origins
03:21 – Apex Regenerative: Focus on exosomes, growth, and market impact
04:15 – Why traditional modern medicine doesn’t heal chronic illness at the source
07:01 – Surgery vs. true regeneration: limitations of pharmacological and surgical interventions
08:26 – Exosomes healing diabetes (and other cases) at the root: real clinical outcomes
10:14 – How does exosome therapy work? The science (for everyone!)
11:14 – Stem cell history, why transplantation fails, and why exosomes matter
13:15 – Exosomes vs. live stem cells: safety, acceptance, powerful healing
16:08 – Delivery methods: IV, sublingual spray, intranasal, localized injections, and more
17:40 – Skin and hair renewal: beauty applications and what’s possible
17:50 – Does the body “reject” exosomes? (Safety Q&A)
19:09 – How do exosomes “know” where to heal? Targeting the body’s true deficits
21:39 – Systemic protocols, why one treatment affects your whole body
25:01 – Wellness, longevity, and starting protocols before disease sets in
25:52 – Measuring true anti-aging: biomarkers, inflammation, and results
28:14 – Caleb Granger’s real-life before/after experience: skin and lab markers
31:21 – The science and power of NAD+ and cellular energy
35:32 – What happens after protocol? How long do effects last, and do you lose progress?
36:55 – Caleb Granger’s 95-year-old father: case study in kidney regeneration
40:00 – Who benefits? Cost, entry protocols, and how to start if you’re not in Austin
44:23 – Inflammation and whole-body “fire alarms”: why exosome reduction changes everything
46:48 – Individualized medicine and financial accessibility: personalized plans for all
47:06 – Closing gratitude & how to connect with Apex RegenerativeConnect & Follow Apex Regenerative:
Instagram: @apexregenerative
TikTok: @apexregenerative
Website: theapexmedical.com
Connect, Share & Subscribe: Want more nutrition 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 back to another inspiring episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Mia Ferguson, coach and competitor at Physique Development, for a heartfelt and honest discussion about navigating fitness, competition, body image, and the realities of living a fit lifestyle.
From her early athletic background and struggle through an eating disorder to becoming a coach with a passion for empowering women, Mia Ferguson shares her journey with frankness and empathy. Whether you’re curious about the pros and cons of competing, managing growth and dieting phases, or simply looking to improve your relationship with food and yourself, this episode delivers practical advice, mindset shifts, and actionable strategies.
So, grab your headphones and prepare for wisdom, laughter, and a deeper dive into what it truly takes to build a healthy, sustainable fit life.
Timestamp Overview:
00:00 - Welcoming Mia Ferguson & Episode Intro
00:29 - Fitness Should Enhance Life
00:50 - Mia’s Journey: From Athlete to Coach
04:07 - Pros & Cons of Competing
09:54 - Accepting Weight Gain After Competition
15:45 - Tracking Macros & Consistency Tips
19:36 - Digestion Strategies for Gaining & Cutting Phases
24:00 - Mindset: Your Why and Sustainable Motivation
32:32 - Handling Vacation, Lifestyle Leanness, & Awareness
34:04 - Mia’s Upcoming Goals and Competing Plans
36:14 - Training Splits & Periodization
37:55 - Wrapping Up & Social Links
Follow Mia Ferguson:
Instagram: @miamferguson
Physique Development Team: @physiquedevelopment
Website: https://physiquedevelopment.com/team-mia-ferguson/
Episode Availability: Catch this episode with Mia Ferguson and Lisa Franz on YouTube, Apple Podcasts, Spotify, Google Podcasts, or directly via our website.
Connect, Share & Subscribe: Want more nutrition 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/
Join us next time for more illuminating conversations about fitness, mindset, and lifestyle optimization.