Nutrition & Life

• #256 Sustainable Fat Loss: Five Essential Mindset Changes for Real Results

  Welcome back to a transformative episode of the Nutrition and Life podcast! Today, we’re digging deep into what really drives rapid, and lasting fat loss, tackling the psychological roadblocks that sabotage progress and sharing actionable strategies you can start using today. Garrett Serd is joined by by our own highly respected host: Lisa Franz, a mindset and nutrition specialist, If your fat loss journey feels stuck or overwhelming, this episode will offer clarity, hope, and practical mental shifts.We break down five essential mindset shifts, discuss the dangers of perfectionism and the “more is better” trap, and explore why identity and belief systems are the real battlegrounds in long-term body transformation. Hear real client stories, discover science-backed habit change processes, and get expert advice on dealing with information overload and staying consistent even when life gets in the way.So press play, get comfortable, and let’s level up your mindset for sustainable fat loss!Timestamps Overview:[00:00] - Introduction & Welcome Back[00:41] - Top Mindset Barriers Women Face [02:31] - All-or-Nothing Thinking: The Perfectionism Trap[03:12] - Why Fast Isn’t Forever: The Cost of Extreme Diets [05:49] - Ranges Over Rigidity: How to Make Success Easy [07:05] - Habit-Building for Consistency (Atomic Habits Highlights)[10:06] - “My Body Is Broken”—Reframing Limiting Beliefs [11:58] - The Milkshake Study: Your Mindset Changes Your Physiology[14:26] - Identity Shifts & The Power of Coaching[16:15] - Why Choosing the Right Coach Matters [17:35] - Busting the “More Is Better” Myth [20:17] - Spotting Patterns: Why Old Methods Stop Working[23:06] - Metabolic Adaptation, Recovery, and Stress[25:59] - Ditching Scale Shame & Building Body Confidence[27:52] - Celebrate Progress & Redefine Success[31:50] - Overcoming Guilt: Getting Past Setbacks[34:20] - Surviving Information Overload—Find Your Path[40:23] - Choosing a Mentor That Resonates—Final Advice[41:44] - Wrap Up & Next StepsEpisode Availability: Catch today’s episode on Apple Podcasts, Spotify, Google Podcasts, and wherever you listen. Access past episodes and resources at nutritioncoachingandlife.com. 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/

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• #255 Effort Over Results Coaching: The Psychology of Goals With Quinn Magnuson

  Welcome back to another inspiring episode of the Lisa podcast! Today’s show features Quinn Magnuson, former Canadian professional football player, experienced coach, and founder of Effort Over Results Coaching. In this deeply personal and practical conversation, Quinn shares his journey through athletic highs, post-retirement health struggles, and the transformation that led him to champion the philosophy of “Effort Over Results” in health and wellness.Tune in for honest stories about overcoming identity challenges, developing long-term consistency, and the power small habits hold in lasting change. Whether you’re struggling to maintain weight loss, searching for your “why,” or seeking a mindset shift, this episode is packed with relatable anecdotes, actionable strategies, and wisdom for every stage of life.Grab your headphones, settle in, and get ready to discover the secrets behind sustainable health—one simple step at a time!Timestamp Overview:[00:00] – Introduction & Purpose of the Episode[00:34] – Effort Over Results: Philosophy and Application to Health[02:02] – Quinn’s Athletic Background & Family History[03:20] – Identity Challenges Post-Football and Early Weight Loss Struggles[06:15] – A Turning Point: Quinn’s Son’s Intervention and a New Health Plan[08:29] – Simple Strategies: Alcohol, Intermittent Fasting, and Moving More[12:30] – Identity Shifts and Making Change Stick[14:19] – Overcoming the Fear of Starting: “Put Your Gym Bag by the Door”[17:16] – Small Steps and Building Habits—Stories from Quinn’s Family[21:09] – Finding Your “Why”: How to Discover What You Should Want[24:37] – Shame, Empowering Conversations, and Comfort Food[25:39] – “Shoot the Alligator Closest to the Boat”: Tackling One Small Habit[28:20] – Motivation from Unexpected Sources[30:23] – Balancing Body Positivity and Health[32:47] – Maximizing Coaching & Mentorship: Fit, Motivation, and Small Steps[39:50] – Effort Over Results: Stacking Layers for Success[41:36] – Mental Health, Nutrition, and the Healing Power of Small Changes[46:12] – Upcoming Book Release & Where to Find Quinn[47:44] – Episode Wrap-Up & Final ThoughtsConnect with Quinn Magnuson and Effort Over Results:Instagram: @effortoverresults https://www.instagram.com/effortoverresultsWebsite: https://www.effortoverresults.com/Episode Availability: Catch today’s episode with Quinn Magnuson on Apple Podcasts, Spotify, Google Podcasts, and wherever you listen. Access past episodes and resources at nutritioncoachingandlife.com.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/

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• #254 Fertility Myths and Optimizing Reproductive Health with Kirsten Karchmer

  Welcome back to another transformative episode of the Nutrition and Life podcast! Today’s discussion is a must-listen for anyone eager to understand, optimize, and demystify reproductive health. Host Lisa Franz is joined by visionary guest Kirsten Karchmer, renowned reproductive acupuncturist and founder of the Conceivable app. With over 25 years of experience and data from thousands of women, Kirsten shares cutting-edge insights and actionable strategies applicable to everyone—regardless of age, gender, or fertility goals.Dive deep into practical approaches for boosting energy, uncovering the real root causes of cycle and fertility struggles, and why personalization beats trends like seed cycling and generic diet plans. You’ll also discover the surprising influence of lifestyle, environmental toxins, and even stress on both female and male fertility (spoiler: sperm counts have halved, and you’ll never look at receipts the same way again!).Whether you’re trying to conceive, navigating menopause, or just want to maximize your well-being, this episode is your blueprint for individualized, affordable, and empowered health.Timestamp Overview:[00:00] – Introduction & Importance of Reproductive Health for All[01:00] – Why Energy is the Foundation of Health (& Simple Ways to Assess It)[03:00] – Beyond PCOS and Endometriosis: True Root Causes of Cycle Struggles[06:30] – Practical Strategies: Nutrition, Menstrual Diagnosis & Personalized Plans[09:00] – Mediterranean Diets, AI Personalization, and The Problem with Seed Cycling[11:55] – Myths Busted: Fertility & Period Tracking (and Why Trackers Fall Short)[17:00] – What’s an ‘Optimal’ Cycle? Real-Life Outcomes and How to Get There[21:50] – Why Male Fertility Now Makes Up HALF of Cases – and What Sabotages Sperm[23:30] – The Plastics Problem: Toxins in Everyday Life and Their Fertility Fallout[29:00] – Environmental Stress: Heat, Saunas, Yoga & Cumulative Impacts[30:45] – Stress as a Root Cause (Yes, Even ‘Healthy’ Stress)[34:20] – Sustainable Strategies for Energy & Well-being (Even if You’re not TTC)[36:50] – Heart Rate Variability, Self-Expression, and The Cost of Perfectionism[40:30] – Wrap-Up: The Future of Personalized, Accessible Menstrual & Menopause WellnessConnect with Kirsten Karchmer & Conceivable:Instagram: @kirstenkarchmer https://www.instagram.com/kirstenkarchmer/#Conceivable App: https://conceivable.com/Website: https://kirstenkarchmer.com/Episode Availability: Find this episode and others via Apple Podcasts, Spotify, Google Podcasts, or directly on our website.

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• #253 The Six Habits to Eat Like an Adult: Josh Wood’s Essentials for Parents

  Welcome to another inspiring episode of the Nutrition and Life podcazst! Today, Lisa sits down with Josh Wood, strength and conditioning coach, manual therapy expert, and dad, for a refreshing discussion on simplifying health, parenthood, and nutrition. Josh shares his journey from Midwest computer nerd to Australian fitness professional and reveals his “Six Habits to Eat Like an Adult”, an easy-to-follow blueprint for anyone seeking lasting health (especially busy parents!).Tune in for practical strategies, no-nonsense perspectives, family-friendly tips, and plenty of Josh’s trademark wit. Whether you’re struggling with perfectionism, emotional eating, or mealtime chaos, this episode is packed to help you reclaim your health and set an example for the next generation.Grab your notepad and let's dive in!Timestamp Overview:[00:00] - Introduction & Purpose of the Episode[01:07] - Josh’s Professional Journey & Philosophy[06:22] - Simplifying Nutrition & The Six Habits to Eat Like an Adult[10:07] - The Apple Test: Intuitive Eating & Recognizing Hunger[14:17] - Compounding Habits: Choosing Better, Willpower, and Small Wins[20:13] - Don’t Eat Your Emotions: Managing Cravings & Emotional Triggers[24:06] - Treats Are Treats: Rethinking Rewards, Alcohol, and Habitual Indulgence[27:54] - Good Enough Is Good Enough: Progress, Perfectionism, and Social Eating[32:14] - Mistakes Happen: Speed Bumps, Binge Eating, and Moving Forward[36:28] - Healthy Eating for Families: One Meal for Everyone & Safe Foods[41:24] - Cookbook Highlight: Macro Masala – High Protein Indian Recipes[44:59] - Josh’s Links, Resources, and Episode Wrap-upConnect & Follow Josh Wood:Instagram: @coachjoshwood https://www.instagram.com/coachjoshwood/Website & Resources: https://strongforlife.online/TEDx Talk: https://www.youtube.com/watch?v=24-cYrzeQAEYour support helps us keep delivering evidence-based insights and real-world advice from experts like Josh. Join us next time on the Nutrition and Life Podcast for more empowering conversations to help you and your family thrive.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/

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• #252 Dr. Molly Lupo: Lasting Weight Loss with Practical Food Prep & Better Time Mgmt

  Welcome back to another inspiring episode of the Nutrition and Life podcast! Today’s conversation centers around practical, real-world strategies for weight management, healthy living, and finding more joy and autonomy in your daily routine. Host Lisa Franz welcomes the amazing Dr. Molly Lupo, nurse practitioner, nutrition and lifestyle specialist, mom of four, and founder of the Nourish six-month lifestyle program!Dr. Lupo discusses why nutrition quality trumps restriction, how body composition matters more than the number on the scale, the science (and psychology) behind hunger hormones, and why a simple “time audit” can transform your health journey. Whether you struggle with food prep, want to craft a week that brings you more energy and happiness, or need to bust through a weight loss plateau, this episode packs a powerhouse of actionable insights and resources.So grab your favorite drink, settle in, and get ready to uncover science-based tools, mindset shifts, and everyday hacks for thriving, not just striving—on your health journey!Timestamp Overview:[00:00] – Introduction & Welcome Dr. Molly Lupo[00:36] – Building Abundance vs. Restriction in Nutrition[02:14] – The Power of Time Audits and Weekly Crafting[08:40] – The Time Audit Method Explained[16:28] – Body Composition vs. The Number on the Scale[20:32] – Strength Training Insights for Women[22:11] – Breaking Through Plateaus: Real-World Tactics[25:42] – The Value of Maintenance Phases in Fat Loss[32:37] – Food Prep Tips, Tools & Weekly Strategies[36:06] – Breakfast, Snacks, & Protein-Packed Options[39:10] – Putting it All Together: Final Time Crafting Tips[40:46] – Where to Connect with Dr. Molly Lupo & ClosingFollow Dr. Molly Lupo:Instagram: @drmollylupo https://www.instagram.com/drmollylupoWebsite & Coaching: www.mollylupo.comListen & Subscribe: Catch all episodes of the Lisa podcast on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform.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/

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