Nutrition & Life

Welcome to another energizing episode of the Lisa podcast! In today’s conversation, host Abu Gas is joined by a passionate clinician, sports chiropractor, and endurance coach who breaks down the barriers between cardio and resistance training—and reveals how you can level up your performance, avoid injury, and have a lot more fun along the way.
From training newbies for their first 5K to helping elite athletes chase personal bests, Abu Gas and his guest debunk the “either-or” myth between cardio and strength. You’ll learn the key differences in programming for beginners, intermediates, and advanced runners, plus discover the secrets to fueling right, building strong tendons, balancing lateral and linear movements, and why “fun” is the third pillar of lasting progress.
Get ready for practical strategies, clinical insights, and honest advice for anyone looking to boost their cardiovascular fitness, optimize recovery, and enjoy movement for life.
Timestamp Overview:
00:00 – Welcome & Podcast Goals
00:08 – The Endurance vs. Strength Debate: Myths & Mindset
01:00 – “Performance Stands on the Shoulders of Health”
01:54 – From Running, Wrestling, and Boxing to Coaching
02:24 – Who the Guest Coaches: Youth, NFL, and Everyone In-Between
03:12 – Programming for Beginners, Intermediates, and Advanced0
4:45 – Consistency, Volume, and Avoiding the Injury Trap
06:18 – Intervals for Beginners: Structure, Boundaries, and Progress
08:07 – CDC Cardio Guidelines & Why Most People Fall Short
09:04 – Advanced Runners: Finding and Fixing Weaknesses
10:10 – How Plyometrics Fit Into a Runner’s Routine
11:00 – Learning Rhythm & the Stretch Shortening Cycle
14:06 – The Best Strength Moves (Hint: Lower Body Rules)
15:27 – Lateral Movements & The Anti-Injury Secret
17:17 – Recovery: Sleep, Calories, and Smart Programming
18:13 – Why Underfueling is So Common—and So Dangerous
19:21 – RED-S & the Health Hazards of Low Energy Availability
21:50 – Three Pillars for Beginners: Fun, Consistency, Injury-Free
24:17 – Electrolytes, Sodium, and Sensible Supplement Advice
25:58 – The Real Role of Stretching, Massage, and Mobility
28:58 – Tight Muscles: Why Strength, Not Stretch, is the Fix
30:49 – Cross-Training with Bike and StairMaster: Who Needs It?
33:00 – Hyrox Explained: Why It’s Really a Runner’s Race
35:48 – Final Takeaways: Cardio Counts for Everyone
36:09 – How to Connect and Work with Abu Gas
37:33 – Last Words: Finding Your Own Fun

Connect with Abu Guerges:
Instagram: @abu_guerges https://www.instagram.com/abu_guerges/
Website: https://www.evohealthperformance.com/

Connect, Share & Subscribe: Loved today’s episode? Tag us with your favorite takeaway on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more expert wisdom, inspiring guests, and practical strategies every week. Subscribe for updates and join our community on the journey to stronger, healthier, happier living!

Welcome to another energizing episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Eric Alper, an accomplished coach and co-founder of First Call Out Fitness, whose relatable, straight-shooting approach to nutrition, training, and lifestyle change helps both competitors and everyday clients thrive.
Eric Alper opens up about his journey from passionate bodybuilding teen to respected coach, the importance of off-season (improvement) phases, and why consistency, not perfection is the real secret to physique transformation. You’ll also gain practical insights on making moderation work, tackling diet and training myths, and boosting results with evidence-based, sustainable habits.
Tune in for actionable advice, plenty of real talk, and encouragement for anyone striving to build strength, health, and enjoyment in their wellness journey!
Timestamp Overview:
00:00 - Introduction & Eric’s Coaching Story
03:26 - The Underrated Off-Season: Why “Improvement” Phases Matter
05:30 - The Role of Reverse Dieting & Smart Maintenance
06:42 - Consistency: Setting Goals & Staying on Track When the Hype Fades
08:02 - The “2-2-2 Rule” for Alcohol & How to Enjoy Treats Without Derailing Progress
10:07 - Coaching Commitments: Who Sticks Around And Why It Matters
12:25 - What to Know Before Competing: Time, Muscle, and Expectations
13:45 - Honest Prep: Why Competing Is a Long-Term Process
15:27 - Lessons for Everyone: Why More Muscle, Not Less Weight, Brings Your “Dream Body”
17:41 - The Basics of Low Inflammation, Recovery & Wellness
19:00 - Food Quality, Macro “Tetris,” and Where Most Diets Go Wrong
21:21 - Gut Health, Plateaus, and Absorbing More From What You Eat
23:02 - Common Diet & Fitness Myths: Night Eating, Fasted Training, and the Anabolic Window
25:12 - Keto, Fasting, and When If Ever They’re Useful
26:41 - Intra-Workout Nutrition & How Long Pro Athletes Really Train
27:55 - Training For Female Competitions: Customizing for Bikini, Figure, & More
30:23 - Favorite Glute Exercises & Programming for Lower Body Growth
34:24 - Intensely vs. Heavily: Execution, Ego, and Results
36:46 - Why Video Feedback Changes Everything
37:31 - Supplemental Support: What Works for Health & Inflammation
40:08 - Wrap-Up & Ways to Connect With Eric

Connect with Eric Alper & First Call Out Fitness:
Instagram: @firstcalloutfitness Website: https://firstcalloutfitness.com
Connect, Share & Subscribe: Want more empowering nutrition and fitness conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s latest insights. Share your favorite learning or win from this episode and tag us on Instagram @nutritioncoachingandlife or visit us online at https://nutritioncoachingandlife.com

Welcome to another inspiring episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz is joined by Mike Edgar, a physician, chiropractor, and accomplished bodybuilder whose blend of medical expertise and athletic background brings fresh perspective to mindset, chronic pain, and sustainable wellness.
Mike Edgar shares his real-world journey from overcoming sports injuries to building inclusive rehab programs for under-served populations. He opens up about lessons learned through bodybuilding, the value of coaching over perfectionism, and how anyone—from the competitive athlete to the busy parent—can cultivate discipline and real, lasting results.
You’ll discover practical strategies for working through plateaus, why “less is more” in both fitness and medicine, and how to shift your approach for lifelong health, energy, and confidence. Whether you’re motivated by aesthetics, longevity, or simply want to live and move better, this episode delivers science-backed encouragement with a dose of reality, warmth, and humor.
Tune in for compelling stories, actionable tips, and a level-headed guide to building a body and mindset, you love!
Timestamp Overview:
00:00 – Introduction & Episode Vision
00:24 – Takeaway: Less Is More in Chronic Pain & Coaching
01:04 – Mike Edgar’s Journey: Injuries, Bodybuilding, Rehab, and Medicine
03:08 – From Clinic to Hospital: Understanding Real-World Rehab
05:13 – Developing Inclusive Rehab for Gender-Affirming Surgeries
05:43 – Bodybuilding Competition & Teaching Discipline
07:13 – Can Anyone Build Discipline?
08:33 – Individualized Coaching: Understanding Client Barriers
11:31 – Measuring Wins: Beyond Macros & Scale
13:41 – Building Discipline and Growth Mindset
15:03 – Fitness Meets Medicine: Creating At-Home Rehab Tools
17:03 – Translating Training for Recovery and Function
19:14 – Chronic Pain, Mindset, and The Medicalization Trap
20:03 – Communication, Reassurance, and Gradual Exposure
22:18 – Breaking the Chronic Pain Cycle
26:14 – What Medical School Reinforced About Health & Muscle
28:33 – Supplements, Labs, and Smart Conversations with Your Doctor
31:08 – Medicine and Wellness: Finding the Right Balance
33:27 – Skin, Longevity, and the Truth about Collagen
36:07 – Fillers, Injections, and Avoiding “Alternative” Health Risk
37:36 – Protein Quality: Collagen vs Whey for Results
39:59 – Mike Edgar’s Current Training: Balancing Family & Fitness
40:43 – Final Thoughts, Family, and What Really Matters

Connect with Mike Edgar:
Instagram: @originalphysiques https://www.instagram.com/originalphysiques/
Website: http://www.originalphysiques.com/
Connect, Share & Subscribe: For more science-driven episodes and motivational stories, subscribe to the podcast and follow us for updates, new expert guests, and more empowering content. Share your aha-moment from this episode and tag us on Instagram @nutritioncoachingandlife or visit the website nutritioncoachingandlife.com.

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!