Nutrition & Life

Welcome to another enlightening episode of the Nutrition and Life podcast! Today, Lisa sits down with women’s health and hormone coach Jenn Pike, whose decades of expertise in fitness, nutrition, and integrative health have empowered women all over the world to take practical, sustainable steps toward wellness.
Jenn shares her journey from fitness enthusiast to renowned women’s health educator, highlighting the importance of intentional strength training, community support, and unlearning diet culture myths. This episode uncovers actionable tips for muscle building, why less is often more, the real value of tracking nutrition, and how digestion, gut health, and the liver tie into hormonal balance and long-term weight management.
Turn up the volume for fresh insights, grounded strategies, and supportive advice for anyone ready to step away from chronic dieting and discover what thriving in your own body really means!
Timestamp Overview:
[00:00] - Introduction & Jenn’s Health Journey
[01:22] - Early Passions and the Decision to Work in Health
[03:06] - Resistance Training, Muscle Building & “Less but Better”
[06:28] - Why Overdoing It Holds Women Back
[07:36] - How Eating More (Not Less) Improves Body Composition
[10:13] - The Importance and Power of Tracking Nutrition Data [
12:09] - Maintenance Calories, Metabolic Reality, and Breaking Free from Undereating
[14:07] - Motivation Struggles & Owning a New Lifestyle
[16:17] - Fullness, Satiety, and Retraining the Nervous System
[18:14] - Meal Frequency, Protein Intake & Moving Beyond Fasting
[19:10] - Breaking Bathroom Taboos: Gut Health & Hormones
[20:30] - Digestion 101: What You Digest (and Excrete) Matters [
22:55] - Practical Gut Health Tips: Chewing, Mindful Eating & More
[26:13] - The Liver’s Role in Detoxification and Hormonal Balance
[29:00] - Blood Sugar, Insulin Resistance, and Modern Health Challenges
[31:25] - Continuous Glucose Monitors, When to Use and Why Context is Key
[33:09] - Nervous System, Sleep Trackers, and Personalized Approaches
[37:12] - Pre-Workout Nutrition, Fasting, and Finding Your Unique Routine
[38:56] - Jenn’s Functionally Integrative Coaching Mentorship: What’s Inside
[41:23] - Where to Learn More & Connect with Jenn
Connect with Jenn Pike:
Instagram: @jennpike Website: www.jennpike.com
Connect, Share & Subscribe: For more practical nutrition wisdom and inspiring women’s health conversations, subscribe to the podcast and follow us for updates and Lisa’s latest expert guests. Share your favorite moments, tag us on Instagram @nutritioncoachingandlife, or visit our website at nutritioncoachingandlife.com to continue your wellness journey!

Welcome to a deeply insightful episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with Jasmine McCrary, holistic health coach and wellness educator, for a candid conversation about her powerful journey from struggling with persistent acne and weight challenges to discovering gut health and inner transformation. Jasmine shares practical strategies for healing from the inside out, balancing hormones, finding food freedom, and the rituals, foods, and mindset shifts that have allowed her, and now her clients, to thrive.
If you’ve ever wondered how to truly nourish your gut, conquer sugar cravings, optimize hormones, or establish sustainable routines that support your wellbeing, you’ll find actionable advice, relatable stories, and genuine encouragement in this empowering episode.
Timestamp Overview:
[00:00] - Introduction & Jasmine’s Journey to Holistic Coaching
[00:26] - From Personal Health Struggles to Transformation
[00:47] - Discovering the Root Cause: Gut Health & Functional Medicine
[01:26] - The Power of Slowing Down and Trial & Error
[02:11] - The Turning Point: Research, Self-Care & Motivation
[02:47] - How Jasmine Starts with New Clients: Assessing Environment, Stress, and Habits
[03:50] - Why Gut Health? Jasmine’s H. Pylori Discovery
[04:32] - Healing Protocols and Nourishing Foods for the Gut
[05:25] - Beating Sugar Cravings with Balanced Meals [
06:10] - Food Pairing, Blood Sugar & Morning Routines
[07:06] - Nervous System Nutrition: Magnesium, Bone Broth & Soothing Foods
[08:04] - Anti-Inflammatory Foods & Herbs
[08:43] - Top Gut Health Supplements: Magnesium, Zinc, Turmeric & Liver Support
[09:40] - Personalized Nutrition: Blood Type, Food Order, and Gut Healing
[11:30] - Intermittent Fasting, Eating Windows & Consistent Routines
[13:54] - Protein Timing, Balanced Meals & Working with Individual Needs
[14:47] - Cycle Syncing Food and Workouts for Hormone Health
[15:48] - Perimenopause, Postpartum & Stress-Reducing Habits
[16:54] - Mindset Practices: Self-Care, Journaling, and Accountability
[17:44] - Morning & Bedtime Routines for Circadian Health
[18:54] - Magnesium Types, Fiber, and Bowel Regularity
[20:03] - Preventing/Combating Constipation: Movement, Hydration & Triggers
[21:02] - Foods to Prevent Constipation & Individual Responses
[23:52] - Gradually Increasing Fiber, Hydration, and Listening to Your Body
[25:24] - Dates, Blood Sugar, and Hormone Support—The Right Way
[26:27] - Where to Find Jasmine and Join Her Community
Connect with Jasmine McCrary:
Instagram: @holisticwithjas
TikTok: @holisticwithjas
Join Jasmine’s journey and stay tuned for her upcoming group community and gut-healing supplement line!
Connect, Share & Subscribe: Want more empowering nutrition advice and inspiring holistic health stories? Subscribe to the podcast and follow us on social for the latest episodes, expert guests, and Lisa’s wellness wisdom. Share your favorite takeaway and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com

Welcome back to a special highlight edition of the Nutrition and Life podcast! In this replay, host Lisa Franz revisits her conversation with renowned researcher Dr. Bill Campbell, professor, lab director, and evidence-based educator whose work bridges cutting-edge science and real-life results.
This episode hand-picks the standout insights from their original discussion: from myth-busting carbs and the “high-carb experiment,” to how protein protects muscle, the truth about diet breaks and refeeds, plus rapid fat loss protocols and coaching wisdom you can use right away. Whether you’re new to the show or ready for a science-fueled refresher, this rerun will inspire and equip you with practical takeaways for a healthier, more sustainable approach to nutrition and fitness.
00:00] – Introduction & Dr. Bill Campbell’s Motivation for Studying Menopause
[04:07] – The Limits of Traditional Fat Loss Methods During Menopause
[08:17] – Menopause, Aging, and Body Fat Redistribution
[13:33] – Strategies for “Menopausal Weight Loss Resistance”: Feed Down vs. Feed Up Approaches
[14:05] – The “Feed Down” Approach: Intensive, Short-Term Calorie Reduction
[19:12] – The “Feed Up” Approach: Mediterranean Diet & Increasing Calories
[24:25] – Client Experience: Anti-Inflammatory Diets, Stress, and Exercise Adjustments
[31:32] – The Critical Role of Sleep in Fat Loss, Muscle Retention, and Health
[36:26] – Foundations: Protein, Resistance Training, Cardio, and Lifestyle for Menopausal Health
[39:54] – Can You Build Muscle During Menopause? What the Research Shows
[43:31] – HRT, Testosterone, and Body Composition: What the Data Actually Says
[47:43] – What’s Next? Dr. Campbell’s Upcoming Studies & Invitation to Participate
[49:22] – Wrap-up, Key Takeaways, and Where to Find Dr. Campbell
Connect & Share: Catch future episodes, bonus content, and nutrition tips by following us online!
Tag your favorite takeaway and join the conversation: Instagram: @nutritioncoachingandlife Website: https://nutritioncoachingandlife.com/
Subscribe, share, and revisit these highlights as often as you like, see you next time for more science-driven, empowering conversations!

Welcome to another empowering episode of the Nutrition and Life podcast! Host Lisa Franz welcomes Amanda Soukoulis, sought-after functional medicine practitioner and holistic health coach, renowned for helping high performers regain energy and optimal health by getting to the root cause of gut, hormonal, and detox issues.
Amanda shares her personal story from peak performance to health collapse to recovery through functional medicine—plus her “test, don’t guess” method for finding underlying issues. The episode covers practical tips for gut healing, detox support, sleep, daily habits, the hormone-libido connection, and the real role of peptides in performance and healing.
Loaded with actionable advice and real-life stories, this is a must-listen for anyone ready to become the CEO of their own health!
Timestamp Overview:
[00:00] - Amanda’s health collapse & journey to functional medicine
[04:09] - Why testing is the foundation of healing
[07:00] - How Amanda customizes testing for each client
[09:59] - Gut healing vs. gut health explained
[12:20] - The underrated importance of sleep
[14:15] - Key foundations for detox & liver support
[18:37] - Hormones, libido, and true root causes
[27:27] - Rethinking coffee, hydration, and energizing your day
[33:19] - Resistant starches: why, what, and how
[37:21] - Final advice: don’t go it alone—find the right guide
[41:14] - Exclusive Peptide Playbook & how to connect
Key Discussion Points:
Amanda’s rapid shift from dancer to health advocate and how that drives her approach
“Test, don’t guess”: why functional labs are crucial for progress
Gut healing principles, common triggers, and easy lifestyle wins
Hormone and libido basics—how gut, stress, toxins, and micronutrients all play a part
Why sleep, hydration, protein, and nutrient timing matter
The real deal on coffee, matcha, and supporting your adrenals
Using resistant starches to feed your gut
When (and how) to consider peptides for extra results
Amanda’s signature FLOW method: Fuel, Locomotion, Off Switch, Water
Connect with Amanda Soukoulis:
Instagram: @amandasouks Get Amanda’s exclusive Peptide Playbook: DM “FRANZ” to Amanda on Instagram for your free blueprint!
Website: https://amandasoukoulis.com/
Connect, Share & Subscribe: Craving more science-backed insights and real-life health turnarounds? Subscribe and follow @nutritioncoachingandlife or visit nutritioncoachingandlife.com for more. Tag us with your top takeaway!

Welcome to a new episode of the Nutrition and Life podcast! Today, our host, Lisa, is joined by Maddie Hawley, a registered dietitian, personal trainer, and coach, who’s passionate about helping women find balance, food freedom, and confidence through an integrative approach to wellness.
In this episode, Maddie opens up about her own journey from burnout in the corporate world to building her own coaching business, and shares practical tools for achieving client consistency, embracing the "gray area," and getting results that last. Lisa and Maddie dig deep into how to avoid the all-or-nothing mentality with nutrition, why “perfect” tracking isn’t always the answer, the importance of periodizing your nutrition, and ways to foster true flexibility in your health journey.
If you’re tired of rigid dieting, want to understand reverse dieting, or are searching for habits that actually fit your real life, you don’t want to miss this power-packed conversation!
Timestamp Overview:
00:00 - Introduction & Maddie’s Story
02:21 - Pivoting to Dietetics & Launching an Online Business
02:54 - Common Macro Tracking Challenges
03:23 - Building Healthy Relationships with Food & Tracking
05:04 - Learning to Live in the Gray Area
06:06 - Tracking as an Educational Tool
07:24 - Pitfalls of “Tracking Didn’t Work”
08:28 - Why Eating Out and Special Occasions Matter Most
09:50 - Food Logs: Learning from High Calorie Days
10:30 - Adjusting Meals for Social Events
11:29 - Why Consistency Beats Perfection
13:42 - Nutrition Periodization & Setting Realistic Targets
14:16 - What Is a Reverse Diet?
16:20 - Reverse Dieting: Mindset Challenges & Missteps
17:18 - Why Intuitive Eating Can Backfire Post-Diet
18:15 - Feeling “Fluffy”: Overtraining, Inflammation, and Plateaus
19:06 - The “Five Dials” Approach to Wellness
21:07 - Impact of Sleep, Stress, and Food Quality
24:09 - Processed Foods and Calorie Accuracy
25:40 - Maddie’s Recommended Training Routine
27:23 - Cardio vs. Strength Training Mistakes
28:17 - Overtraining and Hormones in Perimenopause
29:31 - Integrating Training, Nutrition, Sleep, Stress, Mindfulness
30:38 - Mindfulness Practices That Work
32:31 - Mindfulness in Action: Breaking Food Patterns
34:57 - Downregulating Stress After Workouts
36:05 - Maddie’s Own Fitness Routine
37:27 - Walking, Post-Meal Movement, and Blood Sugar
38:46 - Connect with Maddie & Episode Wrap Up
Connect with Maddie:
Instagram: @maddiehawley Website: www.maddiehawleycoaching.com
Connect, Share & Subscribe: Want more expert guests and practical tools for nutrition and life? Subscribe to the podcast, follow us on Instagram @nutritioncoachingandlife, or check out the website at https://nutritioncoachingandlife.com. Share your favorite takeaway from this episode and tag us!