Nutrition & Life

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Mike Bruno, an expert chiropractor, athletic trainer, and team clinician for U.S. Soccer. Mike Bruno brings his down-to-earth, practical approach to pain relief, goal setting, and movement, empowering people of all ages to see themselves as athletes, transform their mindset, and build fitness habits that truly last.
Mike Bruno shares what sets his practice apart, why he believes everyone can benefit from a mindset shift, and how he helps clients overcome injury, break limiting beliefs, and enjoy moving again. From pro soccer fields to helping everyday clients conquer back pain or just stay active, Mike Bruno delivers actionable advice and uplifting stories for anyone ready to feel their best.
Tune in for motivational strategy, real-life examples, and simple “isms” that make moving toward long-term health less overwhelming!
Timestamp Overview:
[00:00] - Introduction & Episode Goals
[01:21] - Mike Bruno’s Inspiration & Journey into Practice
[10:04] - Building Lasting Change with “Isms” & Mindset
[13:24] - From Service-Based Sessions to Outcome-Based Goals [
16:08] - Breaking Limiting Beliefs About Pain & Injury
[18:36] - Mindset Shifts: Identity, Athlete Mentality & Language
[21:14] - Actionable Steps: Reverse Engineering Your Goals
[25:55] - “SEE” Method: Simple, Effective & Enjoyable Exercise
[27:00] - Real Client Stories: Moving Beyond Labels
[29:58] - Professional Athlete Lessons for Everyone
[31:44] - Saying No, Avoiding Fitness “Junk,” and Doing Less, Better
[32:49] - If You’re Injury-Free: Focus on Big Rocks
[35:34] - Daily Non-Negotiables & Small Compounding Wins
[38:02] - Mindset in Practice: Empowering Clients
[39:31] - Wrapping Up & How to Connect with Mike Bruno
Work with Mike Bruno:
Website: https://sites.google.com/navrehabchiropractic.com/nav/home?
Instagram: @navrehabchiropractic https://www.instagram.com/navrehabchiropractic/
Youtube: @Dr.MikeBruno
Connect, Share & Subscribe: Looking for more empowering strategies and mindset inspiration? Make sure to subscribe to the Nutrition and Life podcast and follow us for expert interviews, actionable tips, and all of Lisa Franz’s coaching updates. Share your favorite takeaway from this conversation and tag us at @nutritioncoachingandlife or visit https://nutritioncoachingandlife.com/

Welcome back to a very special encore broadcast of the Nutrition and Life podcast! Due to popular demand, we’re re-running one of our most insightful episodes, host Lisa Franz’s conversation with legendary nutrition researcher and educator Alan Aragon. As a trailblazer in evidence-based nutrition, founder of the Alan Aragon Research Review, and the author behind Flexible Dieting, Alan continues to help professionals and everyday people cut through diet confusion and achieve real results.
If you missed this powerful discussion the first time, now’s your chance to catch up! In this episode, Lisa Franz and Alan dive into the evolution of nutrition science, debunk persistent diet myths (from protein panic to carnivore dogma), and share real-world advice you can use right away. Whether you’re a coach, a nutrition enthusiast, or just tired of nutrition noise this episode is a must-listen.
Tune in for actionable wisdom, candid stories, and a clear path to balanced eating that truly lasts.
Timestamp Overview:
00:00 – Welcome & Introduction to Alan Aragon
00:49 – Alan’s Journey: From Personal Trainer to Research Leader
02:53 – Making Evidence-Based Nutrition Accessible
04:06 – Media Myths: High Protein and Heart Disease Claims
05:36 – Why Rodent Studies Don’t Reflect Human Nutrition
06:33 – How Nutrition Scapegoating Cycles Through the Decades
07:19 – Tips for Evaluating Nutrition Headlines
07:43 – The Origin Story of Flexible Dieting
09:38 – Clickbait vs. Real Science in Nutrition Books
10:17 – Debunking the Carnivore Diet
12:24 – Empathy for Elimination Diets, But Evidence Over Extremes
13:11 – Key Message: Moderation, Balance, & Food Variety
15:06 – What Alan Eats: Variety, Omnivore Staples, and Philosophy
18:12 – Why Body Composition is greater than Nutrition Dogma
19:20 – Top 5 Mistakes in Dieting for Fat Loss
24:12 – No Magic Foods or Macros—Personal Preference is Key
27:35 – Intermittent Fasting: Option, Not Necessity
32:04 – The Overlooked Power of Resistance Training
35:55 – Adherence, Individualization & Breaking Food Fear
41:02 – The Real Story on Post-Workout Protein Timing
44:02 – Practical Protein Tips for Real People
45:10 – What’s Next for Alan: Seminars, Research & ISSN Position Stand
Follow Alan Aragon:
Instagram: @thealanaragon https://www.instagram.com/thealanaragon/
Website: https://alanaragon.com/
Episode Availability: Tune in to this enriching conversation with Alan Aragon across all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!

Welcome to another insightful episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Quinn Harwood, transformational coach, author of “Growth Time,” and advocate for authentic, empowered living. Get ready for an open, motivating conversation about overcoming adversity, how to unlock true confidence, and the concrete tools you need to create lasting change in both mindset and lifestyle.
Quinn Harwood shares his personal journey from a difficult year of loss, career upheaval, and heartbreak into a mission of helping others find freedom, self-belief, and fulfillment. Discover how setbacks can become the stepping stones to breakthroughs, why “personal liberty” is foundational to any transformation, and actionable strategies for aligning your actions with your highest goals—even when motivation fades.
This episode is packed with heartfelt stories, practical techniques, and empowering mindset shifts for anyone feeling stuck, seeking clarity, or striving for a healthier, more purposeful life. Tune in for deep wisdom, a few laughs, and a renewed sense of what’s possible!
Timestamp Overview:
[00:00] - Warm Welcome & Dad Joke Icebreaker
[01:16] - Quinn Harwood's Personal Turning Point: Navigating Crisis to Growth
[04:20] - Lisa Franz on Embracing Obstacles as Growth Opportunities [
05:33] - The Story Behind “Growth Time”: Coaching Fable for Confidence & Leadership
[08:24] - Comfort Zone vs. Intuition: Defining “Personal Liberty”
[10:06] - The Three Layers of Growth: Body, Soul, Spirit
[13:30] - Making Peace with Difficult Emotions
[15:07] - Real-Life Coaching: Processing Emotions & Breaking the Anxiety Loop
[18:03] - The Power of Awareness in Creating Change
[19:48] - Bridging the Gap: From Clarity to Consistent Action [
22:09] - Celebrating Wins vs. Chasing Perfection [
24:03] - “Monday Movers Mindset”: Weekly Free Coaching & Newsletter
[26:27] - Facing Conflicting Goals & Priorities Head On
[31:34] - Deeper Layers: Combating Diet Culture & Limiting Beliefs
[33:45] - Quinn Harwood on Self-Doubt, Worth, and Breaking Through
[38:18] - Challenge Your Beliefs & Take Intentional Growth Actions
[39:32] - Closing Words & Resources

Resources & Ways to Connect:
Grab “Growth Time” (book): https://coachqharwood.com/
Connect with Quinn Harwood on Instagram: @coachq44 https://www.instagram.com/coachq44/
Connect, Share & Subscribe: Want more inspiration and actionable nutrition advice? Subscribe to the Lisa podcast and follow us for updates, expert guests, and Lisa Franz’s latest news. Share your favorite insight from this episode and tag us on Instagram @nutritioncoachingandlife or online at https://nutritioncoachingandlife.com/

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by coach, competitor, and mom Kayleigh Obert, who brings wisdom and authenticity to the realities of bodybuilding, pregnancy, postpartum life, and sustainable nutrition. If you’ve ever wondered what the transition from athlete to parent looks like, how to manage nutrition through life changes, or how to juggle family meals with your own fitness goals, this episode is a goldmine.
Kayleigh Obert gets real about the pros and cons of physique sports, the emotional and practical side of postpartum training, the pitfalls of comparison and diet culture, and how to keep healthy habits simple and effective, even as a busy mom. Expect practical strategies, honest stories, and encouragement for women at every stage!
Timestamp Overview:
[00:00] - Welcome & Episode Intentions
[01:00] - Kayleigh Obert’s Journey: From Competitor to Coach
[04:09] - The Realities of Contest Prep & Recovery
[09:33] - Pregnancy, Body Image, and Bouncing Back
[16:18] - Coaching for Lifestyle vs. Competitors: Setting the Right Expectations
[22:17] - How to Navigate Gaining Phases & Avoid the “Bulk & Crash” Trap
[26:22] - Training, Nutrition, and Modification During Pregnancy/Postpartum
[34:13] - Making Family Nutrition Work: Meal Prep and Practical Tips
[40:28] - Wrap-Up & Final Thoughts
Key Discussion Points:
Contest prep, health, and why post-show recovery truly matters
The emotional side of pregnancy as a fit woman: body image, social reactions, and rediscovering your identity
Building a sustainable coaching style—rooted in lived experience and empathy
Gaining phases: Why intentional weight gain is essential and how to manage mindset around it
Customizing meal prep for family life—so your goals work for everyone at the table
Simple strategies for pregnant/postpartum clients: when to change your nutrition, when to show yourself grace, and how to build strength for life as a mom
Connect with Kayleigh Obert:
Instagram: @cupcakemuscle https://www.instagram.com/cupcakemuscle/
Website: https://www.embraceherfitness.com/
Connect, Share & Subscribe: Love the show? Subscribe, share with a friend, and follow us on Instagram @nutritioncoachingandlife or at https://nutritioncoachingandlife.com/ for more advice, conversations, and Lisa Franz’s latest updates!

Welcome to another insightful episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz sits down with the passionate and knowledgeable Alyssa Cooke, a dedicated nutrition coach whose work marries science-based principles with genuinely practical advice. Alyssa Cooke draws from personal and professional experience—from her roots in the restaurant world to her Florida-based nutrition practice, helping clients cut through confusion and transform their health in sustainable ways.
In this episode, you’ll learn the real story behind inflammation, why gut health is more than just “pooping,” and how daily choices in food, movement, and mindset impact every part of your wellbeing. This episode is packed with actionable tips: everything from how to spot hidden sources of inflammation, the powerful role of anti-inflammatory eating, menopause and hormone support, to rethinking our relationship with stress and productivity.
Get ready for relatable advice, science-backed strategies, and encouragement for every listener looking to build vibrant, lasting health, even through life’s most challenging phases.
Timestamp Overview:
00:00 – Warm Welcome & Introduction
00:55 – Alyssa Cooke: From Restaurant Life to Nutrition Calling0
3:08 – Who Alyssa Cooke Helps: Real-Life Nutrition for Real People
03:45 – What Is Inflammation, Really?
05:15 – How to Spot & Understand Inflammation
07:11 – Vicious Cycles: Gut Issues, Chronic Stress & Their Impact
10:05 – Food as Medicine: Anti-Inflammatory Eating (Without “Diets”)
12:24 – Supplements for Lowering Inflammation & Stress
15:37 – Why Gut Health Matters—Far Beyond Digestion
17:14 – Whole Foods vs. Supplements for Gut & Microbiome
22:22 – Menopause, Detoxification & Supporting Your Changing Body
24:50 – Protein, Cruciferous Veggies & Supporting Liver Health
25:41 – Eliminating Obstacles: Alcohol’s Impact in Menopause
29:08 – Hormonal Birth Control, Restoring Your Cycle & Fertility
32:01 – The Power of Healthy Fats & Patience in Recovery
34:42 – Reframing Stress, Redefining Productivity, and the Power of Rest
36:49 – Identities, Self-Talk & Managing Life Transitions
40:21 – Key Takeaways & Where to Connect

Connect with Alyssa Cooke:
Instagram: alyssard_scoobyhealth https://www.instagram.com/alyssard_scoobyhealth/
Website: https://scoobyhealth.com/pages/alyssa-cooke

Connect, Share & Subscribe: Love this episode? Want more practical nutrition wisdom and inspiring stories from Lisa and her guests? Subscribe to the podcast and follow us on social for updates, expert interviews, and Lisa’s latest tips. Share your biggest takeaway from this episode—tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/.
Listen, learn, change your life, one nourishing step at a time!