Nutrition & Life

Welcome to another empowering episode of the Nutrition and Life podcast! In today’s conversation, Lisa is joined by Kerri Ferris, who takes us on her transformative journey from a non-athletic lifestyle to earning her bodybuilding pro card. Kerri gets candid about building new habits, navigating the mental challenges of physique sports, dealing with reverse dieting, and the surprising joys (and struggles) of self-improvement through bodybuilding.
This episode is filled with relatable lessons for anyone, whether interested in competing or simply pursuing a healthier, more intentional life. Expect practical tips, honest anecdotes, and deep encouragement to embrace every phase of personal growth with courage and gratitude.
Timestamp Overview:
00:00 – Welcome & Carrie Ferris’ Introduction
00:32 – Kerri’s Background: From Cattle Farm to Fitness
01:59 – Early Adulthood Struggles & Health Wake-Up Call
03:34 – Starting Small: One Green Smoothie at a Time
04:44 – The Power of Incremental, Sustainable Change
05:44 – The Decision to Compete & Getting Uncomfortable
07:26 – Facing Overwhelm & Finding Support
09:09 – Mindset Shift: Framing the Challenge as a Choice
10:22 – Stage Shape Is Not Lifestyle Shape: Accepting Reality
11:38 – The Reverse Diet: Harder Than Prep
13:24 – Hormones, Mental Health, and Recovery Lessons
15:21 – The Sport as a Tool for Self-Improvement
17:58 – Embracing the Improvement/Gaining Season
18:25 – Weight Fluctuations and “Toned” Myths
19:55 – Fueling for Growth & Overcoming Fear of Gaining
21:18 – Mindset Strategies for Building Phases
22:29 – Reverse Diet Success & Metabolism
23:11 – Tracking, Surplus, and “Lean Gain” Mistakes
24:20 – Optimizing Nutrition for Digestion
26:03 – Love for the Stage: Competing Highlights
27:01 – Posing as Empowerment and Art
28:31 – Finding Community in Bodybuilding
29:13 – Behind the Scenes: Categories & Show Prep
30:00 – Peak Week: Cardio, Carbs, and Water Manipulation
32:08 – Post-Show Recovery: Health, Sleep, & Labs
33:15 – Looking Forward: Growth Plans & Training Focus
35:18 – Improvement Season & Lifestyle Flexibility
36:03 – Travel, Work, and Life Beyond Bodybuilding
37:33 – Appreciating Maintenance, Strength & Balance
38:06 – Closing Thoughts, Links & How to Connect
Connect with Carrie Ferris:
Instagram: @kerriferris
Website: https://www.kerriferris.com/
Interior Design Services: Message via Instagram
Connect, Share & Subscribe: Want more uplifting nutrition wisdom and real-life transformations? Subscribe to Nutrition and Life, follow us on Instagram @nutritioncoachingandlife, and visit https://nutritioncoachingandlife.com/ for more empowering stories, resources, and updates!
Share your takeaway, tag us, and remember: every journey begins with a single step—or a single smoothie.

Welcome to a special repeat episode of the Nutrition and Life podcast! In this replay, Lisa revisits an inspiring conversation with Noelle Shanahan, wellness competitor, experienced coach, and passionate advocate for merging scientific knowledge with real-world coaching insights.
Noelle gets candid about her evolution from dancer and powerlifter to wellness athlete, including the body image battles and lessons learned along the way. You’ll hear how she approaches lower-body-focused training for the wellness category, the science (and reality!) behind managing hunger during dieting, and why strategic periodization of nutrition and training matters for both competitors and everyday athletes.
This is an episode filled with valuable takeaways and practical strategies for anyone looking to balance evidence-based science with day-to-day progress, whether your goal is stepping on stage or simply building a stronger, happier body and mindset.
Timestamp Overview:
00:00 – Introduction & What to Expect in Today’s Replay
00:43 – Noelle’s Journey: Body Image, Strength Training & Competing
03:01 – Discovering the Importance of Eating for Performance
05:28 – Wellness Category 101: What Sets It Apart?
07:06 – Training for Wellness: Split, Focus Areas & Genetics
09:06 – The Value of Personalizing Your Training Approach
10:13 – Coaching Herself: Pros & Cons
14:09 – Managing Hunger During a Cut (And Why Some Hunger is Good)
17:38 – Food Fillers, Digestion & The Limits of “Volume Eating”
19:20 – The Hidden Calories in Gum, Diet Soda & More
20:04 – Nutrition and Training Periodization: Why It Matters
22:20 – Building Muscle, Managing Body Fat, and Offseason Strategy
24:31 – Nutritional Phases for Women: Surpluses, Mini-Cuts & Flexibility
26:19 – Body Recomp: Realities for Beginners & Experienced Lifters
27:23 – Mindset Around Weight Gain & Post-Show Recovery
29:15 – Seeing Progress Beyond the Scale or Stage
31:22 – Setting Bigger Goals and Trusting the Process
33:29 – Applying “Gap vs. Gain” Mindset for Lifelong Success
36:01 – What Gen Pop Can Learn from Strength & Conditioning
37:44 – Strategic Planning for Life, Not Just the Gym
40:07 – Wrapping Up: The Power of Science + Application

Connect with Noelle Shanahan:
Instagram: https://www.instagram.com/lnoelle_lifts
Youtube: @lnoellelifts8049
Coaching & updates: https://www.shannahansc.com/
Connect with Lisa & Nutrition and Life: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/
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Welcome back to another eye-opening episode of the Nutrition and Life podcast! This week, host Lisa Franz sits down with Katie Morra, renowned functional medicine practitioner, clinical educator, and founder of Gut Honest Truth Academy. Together, they demystify some of the most buzzed-about gut health topics—H. pylori, parasite cleanses, coffee enemas, constipation, seed oils, and thyroid health offering you real, actionable strategies for feeling your best without all the overwhelm. Whether you’re a coach, health-curious listener, or struggling with digestive woes, this episode is jam-packed with science-backed insights and “aha” moments. Discover the latest practical protocols, the myths debunked, and how you can work smarter (not harder) when supporting your gut, hormones, and overall well-being. So brew your (high-quality) coffee, get comfy, and let’s dive into all things gut, health, and the honest truth you need! ⏰ Timestamp Overview: [00:00] – Introduction & Katie’s Background [02:29] – Gut Honest Truth Academy & Spreading Knowledge [03:00] – Digestion, H. pylori Explained & Tangible Solutions [05:02] – Testing and Treating H. pylori: Natural vs. Antibiotics [07:00] – Probiotics: Food vs. Supplement—What Works? [08:28] – The Parasite Cleanse Hype—Fact or Fiction? [11:11] – Coffee Enemas, Bile Flow, and Gut Health [12:36] – Coffee: Good or Bad for Your Gut? [16:09] – Seed Oils: Are They Really “Toxic”? [19:19] – Constipation, Raw vs. Cooked Veggies & Fiber Myths [23:52] – Apple Cider Vinegar, Lemon Water & Morning Digestion Hacks [25:58] – Thyroid Health: Symptoms & Support Strategies [29:55] – Birth Control, HRT & Hormone Health [32:15] – Supporting Your Liver for Optimal Health [34:07] – Practical Supplementation Tips [35:02] – All About Gut Honest Truth Academy (Tiers, Modules & Who It’s For) [42:27] – Final Takeaways & Where to Find Katie Key Discussion Points: Getting Real About Gut Health: Katie’s family roots in healthcare and her journey into functional medicine. The philosophy behind Gut Honest Truth Academy; empowering coaches and clients alike.
Follow Katie Morra & Gut Honest Truth:
Instagram: @theguthonesttruth
Gut Honest Truth Academy: www.guthonesttruth.com/academy
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Welcome to a deeply insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Lorie Pollock and Rikki Opazo for an eye-opening conversation about omega-3 fatty acids, why they matter, how to know if you’re deficient, and the real-world impact of quality supplementation.
You’ll hear Lorie’s personal story of transformation, including how omega-3s improved her sleep and well-being, and coach Rikki’s expert explanation of what omega-3s actually do in the body, the importance of balance with omega-6s, best testing practices, and how to choose effective, research-backed products. Get ready for actionable strategies, surprising science, and down-to-earth advice that will help you take charge of your health—even if you’re far from the ocean!
Tune in for practical tips, relatable experiences, and everything you need to know about getting the most from omega-3s for your energy, brain, and longevity.
Timestamp Overview:
[00:00] - Welcome & Episode Overview
[00:21] - Lorie’s Journey: Omega-3s, Family, and Perimenopause
[00:48] - What Are Omega-3s? Essential Fats & Top Food Sources
[02:02] - Signs & Symptoms of Omega-3 Deficiency
[02:52] - Mood, Stress, Inflammation & Cognitive Effects
[03:33] - Why Blood Testing Matters (and How to Do It)
[04:46] - Lorie’s Real Results: Sleep, Night Sweats, and Well-being
[06:00] - At-Home Testing & Interpreting Results
[06:57] - Interpreting Your Omega-6:3 Ratio Explained
[08:19] - The Big Picture: Balancing Omegas for Health
[09:04] - Food vs. Supplements: What Actually Works?
[10:10] - Omega-3s, Inflammation, Recovery, and Muscle Atrophy [
11:13] - Why Clean Eating Isn’t Always Enough
[12:06] - Choosing a Supplement: EPA, DHA & Quality Markers
[12:45] - What Makes “Balance Oil” Different?
[14:49] - How and When to Take Omega-3s
[16:01] - Taste, Texture, and Making Oils Palatable
[18:22] - How Much Do You Really Need? Individual Dosage & Microdosing
[19:15] - Retesting and Tracking Progress
[20:28] - What the Test Measures: Beyond Ratios
[21:40] - Adjusting and Optimizing Dose
[22:56] - Product Info: Balance Oil, Premium Options, and Other Tests
[23:56] - Final Recommendations & Listener Takeaways

Connect with Lorie and Rikki:
Lorie Pollock Instagram: @lorie_pollock12 https://www.instagram.com/lorie_pollock12/
Lorie's Website: https://www.zinzino.com/2020907466/gb/en-gb
Rikki Opazo Instagram: @rikki_totalbodywellness
Rikki's Website: www.rikkiopazocoaching.com

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Follow Lisa on Instagram @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/ for resources, news, and more expert guests. Share your favorite takeaway on Instagram—tag us or DM your thoughts and questions!
Supporting your brain, energy, sleep, and resilience may be as simple as optimizing your omega-3s—start today!

Welcome to another insightful episode of the Nutrition and Life Podcast! Today, host Lisa Franz dives deep into the often-overlooked world of pelvic health with special guest Kristin Parise, a seasoned physiotherapist and clinic owner who brings both professional expertise and lived experience to the conversation.
Kristin Parise shares her personal journey through pelvic floor challenges, including prolapse, incontinence, and pain, while dispelling myths about pelvic health, especially for active women and athletes. Together, they bust the “just do more Kegels” myth, explain why tension (not only weakness) is a common issue, and offer practical strategies for relaxation, pain relief, and enhanced pleasure. You’ll also learn about pelvic floor concerns for men, children, and how both prevention and healing can be a fun, empowering process.
If you’ve ever had questions about leaking when you laugh, gym mishaps, sexual pain, men's pelvic issues, or how to support your child’s pelvic health, you’ll find actionable tips and compassionate advice in this episode.
Timestamp Overview:
[00:00] - Welcome & Introductions
[00:33] - Kristin Parise’s Story: From Physio to Pelvic Health Advocate
\[03:22] - Pelvic Floor 101: What It Is & Why It Matters
[06:56] - Fitness, Athletes & Pelvic Tension: Common Problems
[09:00] - Real-World Example: Pelvic Floor Failure in Competition
[10:50] - Why “More Kegels” Isn’t Always the Answer
[12:41] - How Kristin Parise Assesses & Addresses Tension
[14:18] - Tools for Relaxation: Breathwork, Movement & Behavioral Tweaks
[17:23] - How to Breathe When Lifting (Exhale With Effort!)
[19:25] - The Science of Breath, The “Piston” Effect, and Lifting
[20:10] - Sexual Health: Pelvic Floor, Pleasure & the Power of Orgasms
[22:08] - New Research: Orgasms, Endorphins, and Pelvic Health
[25:31] - Strategies for Easing Sexual Pain & Anxiety
[27:33] - Male Pelvic Health: What to Watch For
[29:01] - Signs of Pelvic Dysfunction in Men: Frequency, Flow, Pain, ED
[32:03] - Kids & Pelvic Floor: Constipation, Bedwetting, and Healthy Habits
[34:00] - Spotting and Preventing Issues in Children
[36:44] - Takeaways: For Women, Men, Athletes, and Parents
[37:46] - Where to Find Kristin Parisi Online and In Person

Where to Connect with Kristin Parisi:
Instagram (Personal): @kristinparise
Website: blueberrytherapy.ca
Connect, Share & Subscribe: Hungry for more expert conversations and health empowerment? Subscribe to the podcast, follow us on Instagram, and visit Lisa Franz’s site at nutritioncoachingandlife.com for updates, resources, and inspiring news. Share your key takeaway from this episode and tag us—we love hearing from you!