Nutrition & Life

Welcome to a transformative episode of the Nutrition and Life podcast! Join Lisa Franz for a deep-dive conversation with Dr. Rosemarie Rutecki, a renowned expert in gut and hormone health. In this episode, Dr. Rutecki unpacks the crucial connections between gut health, hormones, nutrition, and overall well-being. From her personal journey of healing to actionable steps that you can implement today, this discussion is brimming with knowledge, hope, and energy for anyone striving for better health from the inside out.
You'll hear practical strategies on nurturing your gut microbiome, conquering the afternoon energy crash, and handling those frustrating feelings of bloat. Tune in for hands-on tips, lifestyle shifts, and the mindset needed for sustainable transformation plus, learn about Dr. Rutecki’s signature 21-day reset.
Sit back, get inspired, and discover how small changes can restart your body and health. Let’s jump in!
Timestamp Overview:
[00:00] – Introduction & Gut Health Fundamentals
[00:23] – Dr. Rutecki’s Journey: From Personal Struggle to Functional Medicine
[01:00] – Discovering Root Causes: Selective Mutism and the Power of the Microbiome
[03:16] – Tired, Fatigued, and Misunderstood: Functional Medicine’s Role
[05:33] – The Basics: Cornerstones of a Healthy Gut Microbiome
[07:49] – Cravings & Gut Signals: What Your Microbiome Wants
[08:19] – Fermented Foods, Fiber, and Flipping the Right “Switches”
[10:28] – Probiotics vs. Prebiotics: Getting the Most from Your Food
[11:56] – How (and How Much) to Eat: Building Gut-Healthy Meals
[14:01] – Wheat, Gluten, & Inflammation: What to Watch
[16:35] – Gut Overgrowths, Antibiotics, and Yeast Explained
[17:38] – When “Clean” Isn’t Enough & Why Your Environment Matters
[17:53] – The 21-Day Reset: Food as Medicine Blueprint
[21:29] – Reintroducing Foods, Awareness, & Lifestyle: Finding What Works
[22:04] – Beating the Afternoon Slump: Caffeine, Circadian Rhythm, and More
[25:54] – Meals, Morning Light, and the Power of Protein
[26:44] – Hormones, Stress, and Adrenal Health
[30:02] – Self-Care as a Lifestyle: Consistency Over Quick Fixes
[32:14] – Tips for Minimizing Bloat: What to Change Today
[36:33] – Cooking Vegetables, Mindful Eating, and Gut Healing Basics
[38:30] – Adapting as You Age: What Nutrients Matter Most
[39:29] – Final Thoughts: Your Health, Your Choices
[40:46] – Show Wrap-Up and Where to Find Dr. Rutecki
Connect with Dr. Rosemarie Rutecki:
Instagram: @drrosemarie_rutecki https://www.instagram.com/drrosemarie_rutecki/
Website: https://www.drrosemarierutecki.com/

Episode Availability: Catch this powerful conversation on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or stream directly at Nutrition Coaching & Life.

Welcome back to another empowering episode of the Nutrition and Life Podcast! In today’s conversation, host Lisa Franz welcomes the insightful Dr. Deb Butler, chiropractor turned life coach, nutritionist, and creator of the Thinner Peace Process, to dive deep into the mind-body connection, mindful eating, menopause, and building a peaceful relationship with food and self.
How do our mindsets around food evolve over time, and why do so many people find themselves stuck in emotional eating cycles, especially during life transitions like menopause? Dr. Deb Butler shares her personal journey from 35 years in chiropractic care to coaching women through the transformation that comes with age, and illustrates practical ways to reconnect with your body, create sustainable habits, and thrive in your 50s and beyond.
Get ready for heartfelt stories, actionable advice, and mindset shifts for anyone ready to embrace meaningful change and inner peace, without dieting, restriction, or guilt.
Sit back, relax, and let’s unpack the episode!
Timestamp Overview:
[00:00] – Introduction toDr. Deb Butler
[00:46] – Deb’s Journey: From Chiropractic to Life Coaching
[02:07] – Navigating Menopause & Mindset Shifts
[04:12] – Menopause: Brain Restructuring and Identity Change
[06:18] – Why We Don’t Do What We “Should” Do
[08:57] – Putting the Play Back in Exercise & Joyful Living
[13:13] – Mindful Eating: The Hunger Scale Method
[19:44] – How to Handle Emotional Eating
[23:22] – Wisdom and Mind-Body Connection in Your 50s
[25:05] – Modern Food Environment & Hunger Cues
[27:03] – Thinner Peace Process Explained
[30:52] – Mindfulness, Joy Eating & Making Peace with Food
[33:13] – Coaching vs. Dieting: The Difference
[39:13] – Aging Well: Food as Medicine
[41:01] – Wrapping Up & Resources

Follow Dr. Deb Butler:
Podcast: Thinner Peace Podcast – https://drdebbutler.com/podcast/
Instagram: https://www.instagram.com/drdebbutler/
Website: https://drdebbutler.com/
Episode Availability: This episode is available now on all major podcast platforms: Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
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/
We’ll see you next time for another honest, empowering discussion on thriving in every season of life!

Welcome back to another episode of the Nutrition and Life podcast! In today’s enlightening conversation, Lisa Franz welcomes strength coach, yoga teacher, and golf fitness specialist Kristy Link. Whether you’re a dedicated weightlifter curious about branching into new sports, a lifelong golfer wanting to optimize performance, or simply interested in how mobility and strength impact longevity, this episode is packed with value.
Listen in as Kristy Link shares her inspiring journey from yoga instruction and CrossFit gym ownership to specializing in golf fitness. The discussion dives deep into why golfers, yes even amateurs, need resistance training, how rotational movement benefits everyone, preventing common golf injuries, and practical ways to integrate yoga, strength, and golf into a balanced routine.
You’ll also get expert tips on starting golf, fueling for long days on the course, and advice for building lifelong wellness, regardless of age or experience.
So grab your headphones, get comfortable, and let’s tee off on a thoughtful, practical episode that will help you move, feel, and live better!
Timestamp Overview:
[00:00] - Introduction & Welcome to Kristy Link
[00:32] - Why Golf Needs Strength and Mobility Training
[01:22] - Kristy’s Journey: Yoga, CrossFit, and Golf Fitness
[04:16] - How Golf Benefits Anyone (Even Non-Golfers)
[05:35] - Why Weightlifters Should Try Golf
[08:33] - Rotation: The Missing Movement Pattern
[14:09] - Preventing Golf Injuries & Unilateral Strength
[20:21] - Mobility, Flexibility, and Yoga for Golfers
[25:14] - How to Structure a Week of Golf, Strength, and Yoga
[28:40] - Simple Nutrition and Hydration Tips for Golfers
[31:41] - How to Start Golfing & Final Words
Follow Kristy Link:
Instagram: @kristy_link https://www.instagram.com/kristy_link/
Website: https://kristylink.com/

Episode Availability: You can enjoy this episode on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts—or by visiting 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/

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Sarah Louie, doctor of physical therapy, run coach, and women’s hip health specialist—who shares her expertise straight from experience and clinical practice. This episode is a must-listen for every woman who’s ever doubted her ability to run past 30, battled hip pain, or wanted actionable advice on longevity, injury prevention, and optimizing quality of life through running.
Join Lisa Franz and Sarah Louie for an insightful, myth-busting conversation touching on hormonal transitions, the mental health benefits of running, hip labral tears, and what truly works for women in their 30s, 40s, and 50s. Expect practical guidance, real-life stories, and plenty of encouragement to fuel your running journey and maintain a vibrant lifestyle—no matter your age or starting point!
Sit back and enjoy expert strategies, personal stories, and innovative frameworks designed to help you run pain-free and with confidence, all while staying true to your individual needs and aspirations.
Timestamp Overview:
[00:00] – Introduction: Welcome and overview of today’s topics
[00:30] – Breaking running myths for women 30+
[01:40] – Sarah Louie’s background in PT and running
[02:25] – Experiencing and treating hip pain
[04:34] – What is a labral tear? Anatomy and causes explained
[08:05] – Navigating hip injuries: Sarah Louie’s process
[12:39] – Preventing re-injury and smart training post-rehab
[16:13] – Inside the Empower Hip program and run coaching for all levels
[18:37] – Must-do hip exercises for runners
[22:41] – The great running shoe debate: minimalist vs. cushioned
[25:19] – Anatomy, biomechanics & injury risk
[27:45] – The rise of hybrid training (e.g. Hyrox) and running trends
[30:58] – Strength training for women, menopause, and quality of life
[34:19] – Why balance, enjoyment, and individualization matter most
[36:39] – Episode wrap-up and how to connect with Sarah Louie

Follow Sarah Louie:
Instagram: https://www.instagram.com/thehipdocsarah/
Website: empowerhip.com (check for programs and resources!)

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/

Welcome to another inspiring episode of the Nutrition and Life podcast! Today, host Lisa Franz dives deep into the art and science of transformation with special guest David Bederman, creator of The Personality Code. If you’ve ever struggled with staying consistent, overcoming self-sabotage, or just want to enjoy a happier, more fulfilling life, this conversation is for you.
David Bederman shares actionable strategies on breaking out of internal conflict, embracing dynamic perfection, and navigating relationships with deeper awareness. He opens up about his own journey, from sailing the Gulf Islands while seeking happiness to blending ancient Kabbalah wisdom with modern personal development tools. Whether your goals are physical, emotional, or relational, this episode is packed with breakthrough perspectives to help you upgrade your habits and live more aligned with your true self.
So grab your favorite drink, get comfortable, and let’s explore the blueprint for fulfillment, consistency, and self-love!
Timestamp Overview:
[00:00] – Introduction to David Bederman & show kickoff
[00:33] – What listeners will gain from this episode
[01:03] – David’s background and creation of The Personality Code
[02:19] – Teachers, mentors, and discovering ancient success wisdom
[04:34] – Consistency, internal conflict, and accepting yourself
[07:21] – Positive and negative motivation in habit change
[08:54] – The root of self-sabotage and the importance of self-love
[11:12] – Conflicting desires and black and white thinking
[12:00] – Rethinking “failure” and “success”
[14:09] – Embracing dynamic perfection vs. static perfection
[17:39] – The Surfer’s Mentality and manifesting your life
[20:46] – Integrating The Personality Code into transformation
[25:29] – Recognizing patterns, strengths, and breaking autopilot
[26:36] – Duality of the mind: Observing your thoughts
[32:15] – Relationships: Triggers, growth, and personal accountability
[39:10] – Practical tips: Self-acceptance, gentle growth, and embracing your journey
[42:34] – Making the right decisions and releasing regret
[43:33] – Show wrap-up and how to connect with David
Connect with David Bederman:
Instagram: @davidbederman
Website & Personality Code Course: www.personalitycode.com
Episode Availability: Catch this episode (and the full Nutrition and Life podcast archive) on all major platforms including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
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/
Thanks for tuning in, and remember: your imperfections are your superpowers. See you next episode!