Nutrition & Life

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.

Welcome back to a revitalizing episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Dr. Rebecca Alexander Carey, a pelvic floor physical therapist and seasoned yoga instructor whose journey from personal healing to clinical expertise will empower and enlighten you. Hosted by the ever-thoughtful Lisa Franz, this conversation explores the resilience of the human body, the healing potential of movement, practical breathwork techniques, and the powerful intersection of gut health, pelvic floor function, and nutrition.
Get ready for a deep dive into making yoga accessible and transformative, demystifying breathwork, connecting the dots between pelvic and gut health, and discovering clear, actionable strategies for optimizing both body and mind. Whether you’re a yoga teacher, a fitness enthusiast, or someone seeking better self-awareness in health, there’s something here for you!
So, grab your mat, take a deep breath, and settle in for this empowering episode filled with expert advice, relatable stories, and down-to-earth guidance to support your wellness journey.
Timestamp Overview:
[00:00] - Introduction, Meet Dr. Rebecca Alexander Carey
[01:49] - Dr. Rebecca’s Story: From Patient to Practitioner
[04:28] - “Mind vs. Body” in Yoga & Finding Resilience
[07:14] - Meeting Clients Where They Are: Yoga as Therapy
[10:10] - Finding Your Discomfort Zone: Yin, Vinyasa, and Growth
[11:04] - The Science and Art of Breathwork (Diaphragmatic Breathing)
[18:27] - How Breath and Pelvic Floor Connect
[21:06] - Matching Breathwork to Your Energy & Mood
[24:53] - Making Yoga Accessible for Pelvic Awareness
[27:03] - Diet, Gut Health, and the Pelvic Floor
[32:16] - The Impact of Antibiotics & The “Three Fs” for Gut Health
[35:11] - Eating Enough to Support Pelvic and Gut Health
[40:27] - Longevity, Bone Health, and the Role of Nutrition
[41:13] - Final Thoughts, Resources, and Where to Find Dr. Rebecca
Follow Dr. Rebecca Alexander Carey
Dr. Rebecca Alexander Carey Instagram: https://www.instagram.com/dr.rebecca.dpt.ryt/#
Website https://terraphysicaltherapy.com/
Episode Availability: Listen to this insightful episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—and 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 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.
Connect with Us: For more episodes, health resources, and updates, visit our website and join us on social media.
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Did you enjoy this episode? Subscribe, rate, and review to help us bring you more life-changing conversations. Share this show with friends and family, and join us next time for more knowledge and inspiration to help you thrive!
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/