Nutrition & Life

Welcome to another insight-packed episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Chris Harris, globally-recognized “warrior maker,” executive coach, and author of The Book of Mindset. Chris brings decades of wisdom from training military special forces and top leaders, helping everyday people unlock the power of mindset, grit, and lasting transformation.
Chris’s journey, from humble beginnings to shaping elite warriors and now executive leaders—reveals why mindset and mental toughness aren’t just for commandos, but are essential for everyone chasing better health, self-mastery, and a meaningful life. In this episode, discover the truth about success and failure, learn how to break free from self-sabotage, and get real-world tools for setting powerful goals, building resilience, and changing your habits at a subconscious level.
Packed with memorable stories, practical frameworks, and plenty of “aha!” moments, this episode is for anyone ready to get unstuck, rewire their thinking, and pursue growth—on the battlefield or just in everyday life!
Timestamp Overview:
[00:00] - Welcome & Chris Harris’s Introduction
[00:34] - Teaching Special Forces: What Mindset Truly Means
[01:46] - Pivoting to Executive Coaching & Corporate America
[03:06] - Defining Success—And Why Failure Is Key
[05:44] - What Failure Really Is (and Isn’t!)
[08:10] - Resilience & Why Fulfillment Comes from the Pursuit
[09:21] - How to Build Real Resilience (“Why” Matters Most)
[11:19] - Attitudes vs. Mindset: Identify & Delete What Holds You Back
[12:11] - Chris’s Unique Definition of Mindset
[14:28] - Automation, the Subconscious, & Why Most Goals Fail
[17:40] - Name Your Saboteur: Friction Lives in the Subconscious
[19:17] - Accountability Tactics & Making Habits Frictionless
[20:06] - The Book of Mindset: What Real Change Requires
[23:37] - Fast Track to Change: Metacognition and “Meta Cues”
[25:16] - Disrupting Your Automation—Change Programming, Change Yourself
[26:29] - Motivation vs. Intrinsic Drive: Getting Dopamine Working for You
[27:00] - “The Power of Why” in Conversation & Goal Setting
[28:11] - Dig Three Layers Deep to Find Your Real “Why”
[30:15] - Aligning Attitudes and Goals: Naming & Battling Your Rival
[32:47] - Become a Better Conversationalist: The “Three H’s” Method
[34:37] - The Secret: Great Listeners Make Great Communicators
[37:15] - What Sets Top Performers Apart? All-In Engagement (Mind, Body & Spirit)
[39:22] - Final Reflections & Where to Find Chris Harris

Featured Book: The Book of Mindset by Chris Harris—Learn how to rewire your subconscious, break free from negative programming, and master intrinsic motivation.
Connect with Chris Harris:
Instagram: @thewarriormaker
Website: https://chrisharrisllc.com/
Book: The Book of Mindset on Amazon
Connect, Share & Subscribe: Looking for more mindset mastery and motivational conversations? Subscribe to the podcast and follow us on social for new episodes, expert guests, and Lisa’s life updates. Share your favorite insight from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/

Welcome to another insightful episode of the Nutrition and Life podcast! Today, Lisa welcomes the inspiring Cara Carmichael—personal trainer, nutrition coach, and founder of a thriving online coaching business dedi, ated to helping women master body recomposition, nutrition, and lasting lifestyle change. Cara opens up about her journey from exercise science student to Orange Theory coach, building her own business, and empowering women to redefine what’s possible, regardless of age or starting point.
Together, Lisa and Cara demystify the science of body recomposition, bust myths about “turning fat into muscle,” and lay out step-by-step strategies for training, nutrition, and sustainable habits. You’ll hear honest stories of imperfection and growth, practical tips for dining out and staying social, and deep wisdom on consistency, mindset shifts, and finding joy in the process, not just the outcome. Whether you’re a beginner or experienced lifter, this episode is full of energy, education, and encouragement!
Timestamp Overview:
[00:00] - Introduction & Cara’s Journey to Coaching
[00:53] - Embracing Women’s Fitness: From College to Orange Theory
[04:08] - What is Body Recomposition? Clear Definitions & Common Myths
[06:31] - The Hidden Health Benefits of Body Recomp (Not Just Aesthetics!)
[07:58] - Why Age Is No Barrier: Recomposition 30s to 60s
[08:10] - Setting Up for Success: Fat Loss Phase vs. Gaining Phase
[10:41] - Can You “Recomp” at Maintenance—or Only in Surplus/Deficit?
[12:10] - The Real Challenge: Consistency vs. Perfectionism
[15:10] - Tracking Everything—Especially on Weekends
[17:41] - Party Time? Cara’s Top Tips for Navigating Dining Out & Social Events
[20:45] - Calorie Budgeting: Smart Analogy & Practical Application
[22:03] - Why Food Awareness = Freedom, Not Restriction
[23:26] - Handling Slow Results: Staying Motivated through the Plateau [
27:17] - Progressive Overload, Fear of Heaviness, and Female Strength [
30:08] - Intensity in the Gym: The Truth About “Training to Failure”
[33:13] - What Sets Long-Term Success Stories Apart?
[34:27] - Why the Reverse Diet Is Crucial—Not Just the Deficit
[36:25] - The Power of Education: Food, Strength, and Self-Trust
[37:02] - Becoming the Person Who Loves Protein & Training
[39:03] - Cara’s Exciting Summer After ACL Recovery
[40:00] - Wrap Up & Where to Find Cara
Connect & Learn More from Cara Carmichael:
Instagram: @caraleighfit https://www.instagram.com/caraleighfit
Website: https://teamhumbleyourselfcoaching.com/
Connect, Share & Subscribe: Craving more expert stories, practical strategies, and real inspiration? Subscribe to the Lisa podcast and follow on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for future episodes, guest updates, and Lisa’s news. Share your top takeaway from this episode tag us and Cara for a chance to be featured!

Welcome to another energizing episode of the Nutrition and Life podcast! Today’s episode features host Lisa Franz in conversation with Savannah Miller, a dynamic nutrition coach, women’s health nurse, and registered dietitian whose evidence-based, holistic approach is helping women bridge modern medicine and wellness for real, sustainable change.
Savannah Miller opens up about her journey from Division 1 athlete to nutrition expert, the challenges of leaving competitive sport, and how her experiences inspired her to launch the Moan Wellness App, a resource built to empower postpartum women through education, habit change, and supportive community. You’ll hear practical tips around intuitive eating, the reality of “reds” (relative energy deficiency in sport), the art of self-check-ins, and what it really takes to build habits that last. Plus, expect honest insights and actionable strategies on gut health, cravings, and making health a celebration, not a punishment.
Tune in for relatable stories, expert wisdom, and tools you can use right now to build a happier, healthier life!
Timestamp Overview:
[00:00] - Introduction & episode goals
[00:30] - Savannah’s athletic roots & inspiration for coaching
[03:35] - Life after sport: shifting identity & celebrating movement
[08:22] - Discovering “Reds” & fueling right
[10:13] - Helping post-athletes: small changes, not restriction
[12:40] - Savannah’s coaching method: education, self-checks, real life habits
[13:32] - Managing cravings & building self-awareness
[22:45] - Lifestyle hierarchy: whole foods, sleep, protein
[25:07] - Gut health: fiber, fasting, and personalization
[28:44] - The Moan Wellness App: 8 pillars of postpartum support
[33:51] - Community Q&A and expert resources
[36:12] - What’s next for Savannah & how to connect
Connect with Savannah Miller:
Instagram: @coachsavmiller https://www.instagram.com/coachsavmiller/
Website :https://coachsavmiller.com/
Mone Wellness App
Web: https://monewellness.com
IG: @monewellnessapp
Connect, Share & Subscribe: Want more real-life nutrition advice and empowering conversations? Subscribe to the podcast and follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for updates, expert guests, and more from Lisa Franz! Share your favorite takeaway and tag us, let us know how you’re making health work for YOU!

Welcome to a replay episode of the Nutrition and Life podcast! In this insightful conversation, host Lisa Franz is joined by gut health specialist Liz Roman, aka “The Poop Queen” and co-owner of Fit Mom Lifestyle. Liz gets honest about her years-long struggle with chronic constipation, her path from frustration with conventional medicine to functional nutrition, and how she now helps women solve digestive and hormonal challenges with real, sustainable strategies.
This episode is packed with practical, actionable takeaways—whether you want to improve your digestion, break free from the cycle of stress and constipation, or balance hormones for vibrant energy. If you’ve ever wondered what’s really “normal” when it comes to gut health, how to optimize your daily habits, or what to do when over-the-counter fixes don’t work, you’ll get clarity and encouragement in this replay.
Tune in for empowering talk, myth-busting science, and soul-nourishing advice to help you finally feel good from the inside out!
Timestamp Overview:
00:00 – Introduction & Episode Goals
00:20 – Liz’s Powerful Story: Chronic Constipation, Autoimmunity, and Searching for Answers
04:26 – Leaving Corporate, Embracing Functional Nutrition, Unlocking Real Solutions05:30 – Calories In, Calories Out? Why It Isn’t That Simple
06:36 – “What’s Normal?”: The Real Frequency for Healthy Bowel Movements09:47 – Pebbly Stools, Straining, and the Hidden Faces of Constipation
10:50 – Estrogen, Toxins, and Why Bowel Health Impacts Hormones
14:13 – Quick Relief & Lasting Fixes: Hydration, Kiwi, Magnesium, and More
16:36 – “Lazy Bowel” Syndrome: How Not to Become Dependent on Laxatives
19:16 – Diversity is Key: Rotating Foods and Supplements for Gut Health
21:24 – The Power of Daily Habits: Stress, Rushed Eating, and Why Digestion Starts with “Rest & Digest”
26:26 – Vacation, Stress Relief, and The Surprise of Daily Bowel Movements
28:35 – IBS, SIBO, Leaky Gut: What Diagnoses Really Mean and What To Do
34:04 – Stomach Acid: Why Low Acid Is a Hidden Root Problem
36:04 – Increasing Stomach Acid Naturally: Apple Cider Vinegar and Hydration
39:27 – Escape Deprivation Dieting: Nourishing Your Gut and Mind for Real Wellness
43:13 – Bodybuilder Case Study: How More Fiber and Diverse Foods Changed Everything
46:11 – Gradual Fiber Increase: Supporting a Healthy Microbiome Over Time
49:12 – Ditching Frankenfoods: Building a Wholesome, Simple Pantry for Gut Health
49:13 – Where to Get Liz’s Free Constipation Cure Guide & How to Connect
Featured Free Resource: 🌟 Download Liz’s “Constipation Cure Guide” for step-by-step gut support—grab the link from Liz’s Instagram bio or DM her “Constipation Cure”!
Connect with Liz Roman (The Poop Queen):
Instagram: @the.poop.queen
Website https://fitmom.co/
Connect, Share & Subscribe: Love this replay? Subscribe and leave a review so we can bring you more empowering health knowledge! Don’t forget to share your biggest insight, tag us and The Poop Queen, and keep up with the latest episodes and resources @nutritioncoachingandlife & https://nutritioncoachingandlife.com/

Welcome to another impactful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Carrie Lupoli, international behavior specialist, nutritionist, and author of "From Corset to Crown." With decades of expertise in behavior change, education, and women's wellness, Carrie Lupoli reveals how dismantling diet culture and healing your relationship with food can break generational patterns and empower you (and your family) to finally become the healthiest version of yourself.
You’ll hear Carrie Lupoli's inspiring personal story, from international educator to nutritionist fueled by a mission to rewrite her own “family tree” and help thousands of women escape the never-ending cycle of diets, shame, and misinformation. She shares the practical tools behind her innovative “Three BS” approach: Blood Sugar stabilization, Belief Systems, and Behavioral Science. This is an episode loaded with actionable strategies, compassionate real talk, and paradigm-shifting advice for any woman ready to step into her worth and lasting wellness.
Tune in for science-backed guidance, relatable anecdotes, and a seriously empowering message that will shift the way you think about food, your body, and yourself!
Timestamp Overview:
[00:00] - Welcome & Guest Introduction
[00:41] - Carrie Lupoli’s Global Journey as a Behavior Specialist
[01:31] - Breaking the Cycle: Why Carrie Lupoli Became a Nutritionist [
03:30] - Outgrowing Diet Culture & Building a Mission for Women
[04:48] - Blood Sugar Stabilization: The Core of Health
[07:59] - Ditching Food Rules: The “Tools, Not Rules” Approach
[10:01] - Simple Nutrition Foundations: The PFC3 Method
[13:05] - Teaching Kids, Thriving Adults: Ending Guilt Around Food
[14:07] - The Six Spinning Plates of Health: Beyond Just Food
[16:53] - Consistency Over Extremes: Reframing Satiety & Fullness
[17:46] - The Three Questions to Challenge Any Diet or Habit
[19:01] - The “Corset” Metaphor: Cultural Conditioning & Self Worth
[20:25] - Limiting Beliefs, Self-Consciousness & Shifting Perspective
[21:54] - Why We Don’t “Just Do It”: The Power of Belief Systems
[24:17] - Unpacking Rackets: Justification vs. True Transformation
[25:20] - Calling Out Diet Myths: Menopause, “Big Bones,” and More
[26:41] - Identity-Driven Habits: Health vs. Lifelong Dieting
[28:29] - The Ice Cube/Boiling Point: Why Consistency Wins
[29:07] - Redefining Progress: The Mountain-Climb Analogy
[30:52] - Four-Part Exercise: “What Does the Healthiest Version of You Do, Say, Think, and Believe?”
[33:00] - Behavioral Science: Why “Self-Sabotage” is Actually Self-Protection
[35:51] - Morning Time: The #1 Success Habit for Self-Awareness
[36:46] - Book Sneak Peek: From Corset to Crown
[37:50] - Closing Thoughts, Connect with Carrie Lupoli

Get Carrie Lupoli’s Book & Connect:
Grab "From Corset to Crown": Your practical guide to ditching shame, healing self-worth, and becoming the healthiest, happiest you—from the inside out.
Connect with Carrie Lupoli:
Instagram: @carrielupoli
Website: www.carrielupoli.com
Connect, Share & Subscribe: Craving more evidence-based nutrition, empowering mindset shifts, and inspiring guests? Subscribe to the podcast and follow us on social for the latest news, expert interviews, and Lisa’s insights.
Share your favorite breakthrough from this episode and tag us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for podcast updates and resources!