Nutrition & Life

Welcome back to a special highlight edition of the Nutrition and Life podcast! In this replay, host Lisa Franz revisits her conversation with renowned researcher Dr. Bill Campbell, professor, lab director, and evidence-based educator whose work bridges cutting-edge science and real-life results.
This episode hand-picks the standout insights from their original discussion: from myth-busting carbs and the “high-carb experiment,” to how protein protects muscle, the truth about diet breaks and refeeds, plus rapid fat loss protocols and coaching wisdom you can use right away. Whether you’re new to the show or ready for a science-fueled refresher, this rerun will inspire and equip you with practical takeaways for a healthier, more sustainable approach to nutrition and fitness.
00:00] – Introduction & Dr. Bill Campbell’s Motivation for Studying Menopause
[04:07] – The Limits of Traditional Fat Loss Methods During Menopause
[08:17] – Menopause, Aging, and Body Fat Redistribution
[13:33] – Strategies for “Menopausal Weight Loss Resistance”: Feed Down vs. Feed Up Approaches
[14:05] – The “Feed Down” Approach: Intensive, Short-Term Calorie Reduction
[19:12] – The “Feed Up” Approach: Mediterranean Diet & Increasing Calories
[24:25] – Client Experience: Anti-Inflammatory Diets, Stress, and Exercise Adjustments
[31:32] – The Critical Role of Sleep in Fat Loss, Muscle Retention, and Health
[36:26] – Foundations: Protein, Resistance Training, Cardio, and Lifestyle for Menopausal Health
[39:54] – Can You Build Muscle During Menopause? What the Research Shows
[43:31] – HRT, Testosterone, and Body Composition: What the Data Actually Says
[47:43] – What’s Next? Dr. Campbell’s Upcoming Studies & Invitation to Participate
[49:22] – Wrap-up, Key Takeaways, and Where to Find Dr. Campbell
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Tag your favorite takeaway and join the conversation: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/
Subscribe, share, and revisit these highlights as often as you like, see you next time for more science-driven, empowering conversations!

Welcome to another empowering episode of the Nutrition and Life podcast! Host Lisa Franz welcomes Amanda Soukoulis, sought-after functional medicine practitioner and holistic health coach, renowned for helping high performers regain energy and optimal health by getting to the root cause of gut, hormonal, and detox issues.
Amanda shares her personal story from peak performance to health collapse to recovery through functional medicine—plus her “test, don’t guess” method for finding underlying issues. The episode covers practical tips for gut healing, detox support, sleep, daily habits, the hormone-libido connection, and the real role of peptides in performance and healing.
Loaded with actionable advice and real-life stories, this is a must-listen for anyone ready to become the CEO of their own health!
Timestamp Overview:
[00:00] - Amanda’s health collapse & journey to functional medicine
[04:09] - Why testing is the foundation of healing
[07:00] - How Amanda customizes testing for each client
[09:59] - Gut healing vs. gut health explained
[12:20] - The underrated importance of sleep
[14:15] - Key foundations for detox & liver support
[18:37] - Hormones, libido, and true root causes
[27:27] - Rethinking coffee, hydration, and energizing your day
[33:19] - Resistant starches: why, what, and how
[37:21] - Final advice: don’t go it alone—find the right guide
[41:14] - Exclusive Peptide Playbook & how to connect
Key Discussion Points:
Amanda’s rapid shift from dancer to health advocate and how that drives her approach
“Test, don’t guess”: why functional labs are crucial for progress
Gut healing principles, common triggers, and easy lifestyle wins
Hormone and libido basics—how gut, stress, toxins, and micronutrients all play a part
Why sleep, hydration, protein, and nutrient timing matter
The real deal on coffee, matcha, and supporting your adrenals
Using resistant starches to feed your gut
When (and how) to consider peptides for extra results
Amanda’s signature FLOW method: Fuel, Locomotion, Off Switch, Water
Connect with Amanda Soukoulis:
Instagram: @amandasouks Get Amanda’s exclusive Peptide Playbook: DM “FRANZ” to Amanda on Instagram for your free blueprint!
Website: https://amandasoukoulis.com/
Connect, Share & Subscribe: Craving more science-backed insights and real-life health turnarounds? Subscribe and follow @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Tag us with your top takeaway!

Welcome to a new episode of the Nutrition and Life podcast! Today, our host, Lisa, is joined by Maddie Hawley, a registered dietitian, personal trainer, and coach, who’s passionate about helping women find balance, food freedom, and confidence through an integrative approach to wellness.
In this episode, Maddie opens up about her own journey from burnout in the corporate world to building her own coaching business, and shares practical tools for achieving client consistency, embracing the "gray area," and getting results that last. Lisa and Maddie dig deep into how to avoid the all-or-nothing mentality with nutrition, why “perfect” tracking isn’t always the answer, the importance of periodizing your nutrition, and ways to foster true flexibility in your health journey.
If you’re tired of rigid dieting, want to understand reverse dieting, or are searching for habits that actually fit your real life, you don’t want to miss this power-packed conversation!
Timestamp Overview:
00:00 - Introduction & Maddie’s Story
02:21 - Pivoting to Dietetics & Launching an Online Business
02:54 - Common Macro Tracking Challenges
03:23 - Building Healthy Relationships with Food & Tracking
05:04 - Learning to Live in the Gray Area
06:06 - Tracking as an Educational Tool
07:24 - Pitfalls of “Tracking Didn’t Work”
08:28 - Why Eating Out and Special Occasions Matter Most
09:50 - Food Logs: Learning from High Calorie Days
10:30 - Adjusting Meals for Social Events
11:29 - Why Consistency Beats Perfection
13:42 - Nutrition Periodization & Setting Realistic Targets
14:16 - What Is a Reverse Diet?
16:20 - Reverse Dieting: Mindset Challenges & Missteps
17:18 - Why Intuitive Eating Can Backfire Post-Diet
18:15 - Feeling “Fluffy”: Overtraining, Inflammation, and Plateaus
19:06 - The “Five Dials” Approach to Wellness
21:07 - Impact of Sleep, Stress, and Food Quality
24:09 - Processed Foods and Calorie Accuracy
25:40 - Maddie’s Recommended Training Routine
27:23 - Cardio vs. Strength Training Mistakes
28:17 - Overtraining and Hormones in Perimenopause
29:31 - Integrating Training, Nutrition, Sleep, Stress, Mindfulness
30:38 - Mindfulness Practices That Work
32:31 - Mindfulness in Action: Breaking Food Patterns
34:57 - Downregulating Stress After Workouts
36:05 - Maddie’s Own Fitness Routine
37:27 - Walking, Post-Meal Movement, and Blood Sugar
38:46 - Connect with Maddie & Episode Wrap Up
Connect with Maddie:
Instagram: @maddiehawley Website: www.maddiehawleycoaching.com
Connect, Share & Subscribe: Want more expert guests and practical tools for nutrition and life? Subscribe to the podcast, follow us on Instagram @nutritioncoachingandlife, or check out the website at https://nutritioncoachingandlife.com. Share your favorite takeaway from this episode and tag us!

Welcome to another empowering episode of the Nutrition and Life podcast! In today’s conversation, Lisa is joined by Dr. Carrie Jones, a renowned women’s health expert whose passion for hormones, menopause, and holistic wellbeing has helped demystify some of the most misunderstood aspects of female health.
Dr. Jones shares her inspiring journey into women’s health, cuts through misinformation around menopause and hormones, and brings powerful clarity to topics such as estrogen detoxification, protein myths, cortisol management, sleep issues, and the real role of testosterone therapy for women. With her signature warmth and clinical expertise, Dr. Jones offers both deep science and actionable strategies for women seeking to thrive throughout the menopause transition and beyond.
Timestamp Overview:
[00:00] - Intro & Dr. Jones’ journey into women’s health
[00:57] - Hormone therapy myths & influence of mentors
[02:14] - Estrogen detox: what it means and why it matters
[03:07] - Good vs. bad detox pathways & cancer risk
[04:04] - Symptoms when detoxification backs up
[04:48] - Impact of diet, lifestyle, and alcohol on estrogen metabolism
[05:40] - Menopause, breast cancer fears, and starting hormones
[07:10] - The complicated link between estrogen and breast cancer
[07:41] - Juice cleanses, “detox teas,” and what really works
[09:15] - Protein needs: myths, individual differences, and muscle maintenance
[12:12] - Incremental protein changes and benefits
[13:58] - Is high protein harmful for longevity?
[15:11] - Stress, cortisol, and progesterone: why “rest & digest” matters [
17:30] - Micro-habits for real stress relief
[20:28] - The productivity badge and its hidden cost
[20:37] - Troubleshooting sleep: hormones and blood sugar
[22:09] - The Chinese body clock & night-time wakeups
[24:35] - The necessity (and difficulty) of true quiet time
[26:02] - 11-minute “reset” practice for busy lives
[28:44] - Testosterone in women: myths, benefits, and risks
[34:10] - Custom hormone plans and side effect management
[35:41] - Labs women need for full-body health
[37:50] - Invisible risks: why you need annual lab checks
[38:54] - Where to find Dr. Jones & her top free resources

Connect with Dr. Carrie Jones:
nstagram: @dr.carriejones
YouTube: @drcarriejones
Website & Resources: https://drcarriejones.com
Connect, Share & Subscribe: Want more hormone wisdom and actionable conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s updates. Share your favorite insight from today’s show and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com!

Welcome to an enlightening episode of the Nutrition and Life podcast! Today, host Lisa Franz. sits down with the inspiring founder of ISALT (Institute for Success and Leadership Training) Stae Hall to unpack the power of emotional intelligence, soft skills, and feminine strengths in leadership and everyday life.
Stae shares a candid journey from feeling out of place in male-dominated corporate environments to building an institute dedicated to executive coaching, workforce readiness, and personal growth. You’ll discover practical strategies for empathy, boundaries, conflict resolution, active listening, embracing femininity, overcoming negative self-talk, and letting go of perfectionist control—in work, family, and beyond.
Whether you’re a professional striving for career advancement or simply seeking to communicate better and feel more empowered, this episode is packed with actionable wisdom, real-life anecdotes, and encouragement.
Timestamp Overview:
[00:00] - Welcome & Episode Introduction
[00:23] - The ISALT Mission: Success, Leadership & Bridging the Soft Skills Gap
[01:34] - Discovering Emotional Intelligence and Certification Journey
[03:05] - Defining Soft Skills: Communication, Collaboration, and Empathy
[04:07] - Coaching Go-Getters: Learning to Work With a Team
[04:17] - Empathy as Foundation for All Soft Skills
[05:14] - “Care but Don’t Carry”: Boundaries for Coaches & Empaths
[06:00] - Cautious Empathy & Healthy Limits in Corporate Life
[08:25] - What Healthy Boundaries Really Are—and Aren’t
[09:07] - Keeping Your Own Boundaries and Acting With Empathy
[10:25] - Healthy Conflict Resolution: The Power of Pausing and Processing
[12:28] - “No Filter” Isn’t Always Best: Why Pause Matters
[13:46] - Breathwork, Silence & Handling Different Communication Styles
[15:46] - Active Listening: How to Actually Listen and Be Heard
[18:08] - Judgement vs. Empathy: The Simple Test
[19:38] - Coaching Negative Self-Talk, Mirror Work & Affirmations
[21:32] - Speaking Kindly to Yourself: “Would You Say That to a Friend?”
[22:52] - Embracing Feminine Strengths in Leadership and Life
[24:05] - The Power of Nurturing and Genuine Care
[25:35] - Cycle Syncing and Honoring Your Energy at Work
[28:34] - Letting Go of Control: From “Doing it All” to Good Enough
[29:06] - Real-Life Letting Go: Learning Not to Sweat the Small Stuff
[32:08] - When High Standards Become Criticism—Finding Balance
[33:36] - About ISALT: Who They Serve, What They Offer
[35:57] - Online & In-Person Coaching: Expanding for 2024
[36:31] - ISALT’s Exciting Launch in Virginia & The Road Ahead
[37:31] - Closing Thoughts & Links for More Information

Connect with Stae Hall:
Instagram: @isalt4u
\Website: https://isalt4u.com/
Connect, Share & Subscribe: Love this episode? Subscribe to the Nutrition and Life Podcast and stay tuned for more powerful conversations, expert insights, and life coaching wisdom. Share your favorite takeaways and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/