Nutrition & Life

Welcome back to another empowering episode of the Lisa podcast! Today, we’re diving into the world of proactive and preventative care with our inspiring guest, Zach Dancel, Chief Operating Officer at Nava Health. Join host Lisa Franz as she explores how adopting an “athlete for life” mindset, discipline, and foundational habits can transform not only your health, but every aspect of your personal and professional life.
In this episode, Zach Dancel shares his family’s journey that led to the founding of Nava Health, highlights critical lifestyle pillars for longevity, and delivers practical, actionable advice to help listeners break free from reactive mindsets and become consistent, optimal versions of themselves. Whether you're just starting your health journey or looking to level up, today’s conversation is packed with expert tips, encouraging insights, and the tools to take control of your well-being.
So grab a notebook, settle in, and get ready to discover how simple strategies—and a shift in mindset—can help you live longer, healthier, and more fulfilled lives!
Timestamp Overview:
[00:00] – Introduction & Welcome
[00:31] – Mindset: “Athlete for Life”
[02:41] – Zach Dancel’s Background & Nava Health Story
[05:46] – The Limits of Traditional Medicine & Power of Functional Medicine
[10:03] – Personalized Diagnostics: “Test, Don’t Guess”
[14:39] – The Foundations: Sleep, Food, Movement, Stress Management
[19:09] – Easy, Accessible Habits for Proactive Health
[22:12] – Lab Work: Why “Normal” Isn’t “Optimal”
[24:55] – Being Consistent vs. Chasing Quick Fixes
[28:17] – Building Discipline, Structure, & Accountability
[32:55] – Discipline: Choosing Your “Hard”
[37:16] – Habits for Busy Lives & Continuous Improvement
[43:36] – Mindset, Legacy, & Daily Practice
[44:51] – Connect with Zach Dance and Nava Health
[44:24] – Episode Wrap-up
Connect with Nava Health & Zach Dancel:
Nava Health: https://navacenter.com/
Zach Dancel on Instagram: https://www.instagram.com/zachdancel/
Episode Availability: Catch this inspiring discussion on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or on our official website.
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Remember: Longevity doesn’t need to be complicated—sometimes, the simplest shifts are the most powerful!

Welcome to another exciting episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with the dynamic Colby King, registered dietitian, strength coach, and the powerhouse behind the “Build to Thrive” method for moms. This episode is packed with wisdom, practical tips, and heartfelt stories on everything pregnancy and postpartum, from nutrition myths to pelvic floor health and the ever-evolving journey of motherhood.
Whether you’re pregnant, postpartum, or navigating life changes as a woman, you’ll find evidence-based advice, empowering discussion, and actionable strategies for thriving at every phase. Get ready for candid conversation, real talk about body image, fitness, and nutrition, and reminders that you’re never alone on your journey.
So, get comfortable, grab a notebook, and let’s dive in!
Timestamp Overview
[00:00] – Introduction and WelcomingColby King
[00:51] – Why Open Conversation About Women’s Health Matters
[01:26] –Colby King’s Athletic Background & Career Shift
[04:47] – The Leap from Clinical Work to Private Practice
[05:25] – Pregnancy Fitness: Training & Nutrition Basics
[05:59] – The Reality (and Myths) of Pelvic Floor Health
[08:01] – Practical Breathing & Recovery Tips for Pregnancy
[09:10] – Over-Activation vs. Weakness: Understanding Leakage
[10:44] – Safe vs. Risky Movements During Pregnancy
[12:07] – Core Training vs. Aesthetic Abs (and What Really Matters)
[13:38] – Nutrition Priorities for Pregnancy: Variety, Protein, Fats, Carbs
[17:01] – Lifestyle Factors: Managing Energy and Stress
[17:23] – Postpartum Training: Adapting for C-Section/Vaginal Births
[20:24] – Why the 6-Week Return-to-Exercise Rule Doesn’t Work
[21:13] – Posterior Chain Training (What It Is and Why You Need It)
[22:02] – Nutrition for Postpartum Recovery & Breastfeeding
[24:45] – Honoring Hunger Cues (and Rejecting Diet Culture)
[25:21] – The ‘Build to Thrive’ Method Explained
[28:46] – Postpartum Identity, Grief & Transformation
[33:57] – Surrender, Habits & the Balance of Control
[35:48] – Embracing Change, Mixed Identities & Moving Forward
[40:44] – The Trap of Comparison—and How to Stay Real
[42:04] – Where to Find Colby King and Learn More
Follow Colby King:
Instagram: @colbyking_rd
Learn more about “Build to Thrive”: ColbyKingCoaching.com
Facebook: Colby King Coaching
Listen & Subscribe: Stream this episode—plus all future ones—on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast app. Don’t forget to subscribe, rate, and leave a review to help us continue delivering the content you love.

Welcome back to another eye-opening episode of the Lisa podcast! Today’s show features the brilliant Gabby Majcher, a pelvic floor physical therapist dedicated to breaking the taboo around pelvic health and helping people of all genders deal with common—yet seldom discussed—issues. Alongside host Lisa Franz, Gabby dives into the nuances of pelvic floor dysfunction, explores actionable solutions for everything from urinary leakage to pain during intercourse, and emphasizes the importance of discussing these topics openly.
Get ready for a conversation filled with practical insights, myth-busting moments, and compassionate encouragement to prioritize your pelvic health. Whether you’re a lifter, runner, parent, or simply interested in improving your core well-being, you’ll leave empowered to take steps toward a healthier future.
Sit back, relax, and let’s normalize talking about pee, poop, and sexual function!
Timestamp Overview:
[00:00] – Introduction: Breaking the taboo around pelvic floor health
[00:24] – Pelvic floor dysfunctions: More common than you think
[01:11] – Gabby’s journey into pelvic floor therapy
[04:10] – What is the pelvic floor? Anatomy and function
[05:23] – Dysfunctions: Urinary, bowel, and sexual health explained
[09:02] – Overactive vs. underactive pelvic floor—signs and exercises
[10:52] – Kegels: When are they really needed?
[12:22] – Pelvic floor and sex: Pain, pleasure, and solutions
[16:27] – Foreplay, communication, and relaxation during intimacy
[17:14] – Leakage during intercourse—could this happen?
[18:05] – Virtual vs. in-person pelvic floor therapy: Where to start
[19:39] – Lifting weights and peeing: What’s happening and what to do
[22:07] – Running and postpartum pelvic health: Recovery tips
[24:22] – Common myths about pelvic floor therapy
[26:30] – Pelvic floor issues in men: What to look out for
[29:16] – Pelvic health through aging and menopause: Prevention strategies
[31:10] – The truth about “sucking in your tummy”
[33:28] – Lifting belts and postpartum binders: Are they helpful?
[35:57] – Wrapping up: Breaking the taboo and resources for pelvic health
Follow Gabby Majcher and Lisa Franz:
Gabby Majcher on Instagram: @floorandcore.co
Episode Availability: Listen to this essential episode wherever you get your podcasts: Apple Podcasts, Spotify, Google Podcasts, or on 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/

Welcome to a transformative episode of the Nutrition and Life podcast! Join Lisa Franz for a deep-dive conversation with Dr. Rosemarie Rutecki, a renowned expert in gut and hormone health. In this episode, Dr. Rutecki unpacks the crucial connections between gut health, hormones, nutrition, and overall well-being. From her personal journey of healing to actionable steps that you can implement today, this discussion is brimming with knowledge, hope, and energy for anyone striving for better health from the inside out.
You'll hear practical strategies on nurturing your gut microbiome, conquering the afternoon energy crash, and handling those frustrating feelings of bloat. Tune in for hands-on tips, lifestyle shifts, and the mindset needed for sustainable transformation plus, learn about Dr. Rutecki’s signature 21-day reset.
Sit back, get inspired, and discover how small changes can restart your body and health. Let’s jump in!
Timestamp Overview:
[00:00] – Introduction & Gut Health Fundamentals
[00:23] – Dr. Rutecki’s Journey: From Personal Struggle to Functional Medicine
[01:00] – Discovering Root Causes: Selective Mutism and the Power of the Microbiome
[03:16] – Tired, Fatigued, and Misunderstood: Functional Medicine’s Role
[05:33] – The Basics: Cornerstones of a Healthy Gut Microbiome
[07:49] – Cravings & Gut Signals: What Your Microbiome Wants
[08:19] – Fermented Foods, Fiber, and Flipping the Right “Switches”
[10:28] – Probiotics vs. Prebiotics: Getting the Most from Your Food
[11:56] – How (and How Much) to Eat: Building Gut-Healthy Meals
[14:01] – Wheat, Gluten, & Inflammation: What to Watch
[16:35] – Gut Overgrowths, Antibiotics, and Yeast Explained
[17:38] – When “Clean” Isn’t Enough & Why Your Environment Matters
[17:53] – The 21-Day Reset: Food as Medicine Blueprint
[21:29] – Reintroducing Foods, Awareness, & Lifestyle: Finding What Works
[22:04] – Beating the Afternoon Slump: Caffeine, Circadian Rhythm, and More
[25:54] – Meals, Morning Light, and the Power of Protein
[26:44] – Hormones, Stress, and Adrenal Health
[30:02] – Self-Care as a Lifestyle: Consistency Over Quick Fixes
[32:14] – Tips for Minimizing Bloat: What to Change Today
[36:33] – Cooking Vegetables, Mindful Eating, and Gut Healing Basics
[38:30] – Adapting as You Age: What Nutrients Matter Most
[39:29] – Final Thoughts: Your Health, Your Choices
[40:46] – Show Wrap-Up and Where to Find Dr. Rutecki
Connect with Dr. Rosemarie Rutecki:
Instagram: @drrosemarie_rutecki https://www.instagram.com/drrosemarie_rutecki/
Website: https://www.drrosemarierutecki.com/

Episode Availability: Catch this powerful conversation on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or stream directly at Nutrition Coaching & Life.

Welcome back to another empowering episode of the Nutrition and Life Podcast! In today’s conversation, host Lisa Franz welcomes the insightful Dr. Deb Butler, chiropractor turned life coach, nutritionist, and creator of the Thinner Peace Process, to dive deep into the mind-body connection, mindful eating, menopause, and building a peaceful relationship with food and self.
How do our mindsets around food evolve over time, and why do so many people find themselves stuck in emotional eating cycles, especially during life transitions like menopause? Dr. Deb Butler shares her personal journey from 35 years in chiropractic care to coaching women through the transformation that comes with age, and illustrates practical ways to reconnect with your body, create sustainable habits, and thrive in your 50s and beyond.
Get ready for heartfelt stories, actionable advice, and mindset shifts for anyone ready to embrace meaningful change and inner peace, without dieting, restriction, or guilt.
Sit back, relax, and let’s unpack the episode!
Timestamp Overview:
[00:00] – Introduction toDr. Deb Butler
[00:46] – Deb’s Journey: From Chiropractic to Life Coaching
[02:07] – Navigating Menopause & Mindset Shifts
[04:12] – Menopause: Brain Restructuring and Identity Change
[06:18] – Why We Don’t Do What We “Should” Do
[08:57] – Putting the Play Back in Exercise & Joyful Living
[13:13] – Mindful Eating: The Hunger Scale Method
[19:44] – How to Handle Emotional Eating
[23:22] – Wisdom and Mind-Body Connection in Your 50s
[25:05] – Modern Food Environment & Hunger Cues
[27:03] – Thinner Peace Process Explained
[30:52] – Mindfulness, Joy Eating & Making Peace with Food
[33:13] – Coaching vs. Dieting: The Difference
[39:13] – Aging Well: Food as Medicine
[41:01] – Wrapping Up & Resources

Follow Dr. Deb Butler:
Podcast: Thinner Peace Podcast – https://drdebbutler.com/podcast/
Instagram: https://www.instagram.com/drdebbutler/
Website: https://drdebbutler.com/
Episode Availability: This episode is available now on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on 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/
We’ll see you next time for another honest, empowering discussion on thriving in every season of life!