Nutrition & Life

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!

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!