Nutrition & Life

Today, Lily Patrascu is joined by our own nutrition coach and transformation expert Lisa Franz, whose proven approach has helped hundreds of women naturally sculpt their dream hourglass figures, no matter their age. Packed with science-backed advice, real-life stories, and practical steps, this episode is your blueprint for building confidence, curves, and vibrant health.
Lisa shares the essentials of resistance training, how to lose stubborn belly fat without restrictive diets, managing hormones and menopause shifts, busting metabolism myths, and exactly what you need to do to lift, shape, and love your body at any stage of life. Plus, get expert advice on bone health, bust firmness, beating bloat, and using smart tech for lasting results!
Timestamp Overview:
00:00 - Introduction & Why the Hourglass Figure Feels Impossible
00:47 - Can Women Over 40 Really Transform Their Shape?
01:16 - Lisa’s Blueprint: Where to Begin at Any Starting Point
02:07 - Why Resistance Training (Not Just Cardio) is Essential
03:06 - Calories, Moderation, and Defying Diet Fads
04:42 - Hormones, Menopause, and Why Midlife Weight Loss Feels Harder
06:03 - Is Your Metabolism Actually Slowing Down?
07:16 - Slimming the Waist: Without Extreme Dieting
09:01 - Sleep, Stress & Digestion: The Surprising Flat Tummy Fixes
12:51 - Food Sensitivities, Bloating, and Gut Health
14:12 - Morning & Evening Nutrition for Better Digestion
17:21 - Normal Cycles of Bloating: What’s Actually “Normal”
17:45 - Do Corsets & Waist Trainers Really Work?
20:09 - Why Your Shoulders & Glutes Create the Hourglass Look
21:24 - Pancake to Bubble: The Safe Glute-Building Plan
23:04 - Best Exercises for Round, Lifted Glutes
24:13 - Nutrition for Muscle Growth (and the Surprising Role of Protein)
25:41 - Standing and Steps: Daily Movement Tips for a Perkier Behind
25:50 - Weight Loss & Your Bust: What Can (and Can’t) Be Changed
27:42 - Supported, Firmer Breasts: Protein, Collagen, and Exercise
30:39 - Bone Health for Life: Eating & Moving to Prevent Osteoporosis
33:36 - How to Train Safely & Gradually at Any Age
35:00 - Must-Have Fitness Tech for Motivation & Progress
38:14 - Understanding Metabolic Age & Body Composition Scans
40:19 - Recovery: Bouncing Back from Injury and Overtraining
Connect with Lisa Franz:
Instagram: @nutritioncoachingandlife
Website: https://nutritioncoachingandlife.com/
Connect with Lily Patrascu:
Instagram: @lily.global https://www.instagram.com/lily.global/
Website: https://lily.global/
Youtube: @lily.global
Connect, Share & Subscribe: Loving the inspiration and practical tips? Subscribe to Lily’s podcast for more expert guests, uplifting real-life stories, and tools for lasting transformation. Follow Lily @lily.patrascu and Lisa @nutritioncoachingandlife, and tag your favorite episode takeaway.

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Tina Marie Fuller, double-certified fibroid and plant-based nutrition coach, and the inspiring voice behind the transformative journey from personal diagnosis to helping hundreds of women naturally heal fibroids, reclaim hormonal health, and avoid unnecessary surgery.
Tina Marie Fuller unpacks her own honest path with fibroids, busts myths about treatment options, and shares exactly which nutrition, lifestyle, and mindset tools have helped her and her clients finally see real, evidence-backed results. If you or someone you know struggles with painful periods, heavy bleeding, or hormonal discomfort, this episode is packed with supportive advice, actionable strategies, and hope to start your own natural healing path!
Timestamp Overview:
00:00 – Welcome & Introduction
00:31 – Tina Marie Fuller: Her Story, Credentials & How Fibroids Led to Her Calling
01:48 – Sharing Her Fibroid Journey on Social Media & Launching Group Coaching
02:35 – 90-Day Womb Healing Challenge—Community & Real Results
03:18 – What Are Fibroids? Holistic & Medical Explanations
04:02 – Diagnosing Fibroids: Symptoms, Exams & Scans
04:54 – Common Symptoms: Heavy Bleeding, Pain, Backaches & More
05:46 – Tina Marie Fuller's Own Symptom Experience & Early Diagnosis
06:42 – Should All Fibroids Be Treated? The Bigger Picture
07:22 – Client Case Study: When “Benign” Isn’t So Benign
08:03 – Natural Elimination—The Reality of Passing Fibroids Vaginally
09:02 – Complications: Fibroids, Fertility & Seeking The Right Medical Advice
10:06 – The Importance of Second Opinions & Modern Approaches
12:27 – Tina Marie Fuller's Exact Lifestyle Changes for Natural Healing
13:36 – What Does “Fibroid-Friendly” Really Mean?
14:01 – The Role of Emotional Healing, Trauma & Mental Wellness
15:09 – Micronutrient Deficiencies: D, Magnesium, Iron & Potassium
16:20 – What Fibroid-Healthy Eating Looks Like
17:20 – Hidden Pitfalls: Processed Health Foods, Mock Meats & Organic Choices
18:45 – Portion Control, Protein, and the Value of Amino Acids
20:02 – Supporting The Body: Meal Timing & Real-Life Examples
22:00 – Mistakes in Meal Patterns, Caloric Intake, and Snacking
23:12 – Plant-Based Healing: Best Fruits, Vegetables & Juicing Tips
26:10 – Why You Need More (Not Less): Nutrient Density, Not Just Salads
28:00 – “Seeded” Wisdom: Why Fruit Seeds Matter
30:40 – Inside the “Womb Strong” Book: Recipes, Herbs, Teas & Resources
34:41 – Hydration: It’s Non-Negotiable
35:13 – Movement & Getting Unstuck: 15-Minute Walking Habit
37:13 – Advanced Tips: Rest, Mindset, Journaling & True Healing
38:32 – Where To Find Tina Marie Fuller, Her Book, and Free Resources
Connect with Tina Marie Fuller:
Instagram: @tinamariefuller_
Website: https://tinamariefuller.com/
Connect, Share & Subscribe: Craving more expert insights, actionable tips, and authentic wellness conversations? Subscribe to the Nutrition and Life podcast and follow us on Instagram @nutritioncoachingandlife or visit nutritioncoachingandlife.com for upcoming guests, free downloads, and Lisa’s latest updates! Share your favorite moment from this episode and tag us to join the conversation!

Welcome to another empowering episode of the Nutrition and Life podcast! Today, host Lisa Franz is joined by Nicole Hagen, an experienced online nutrition coach and mom of two whose no-nonsense approach to sustainable nutrition, body confidence, and ditching diet culture is helping women everywhere redefine what it means to be healthy, happy, and strong.
Nicole opens up about her personal journey from restrictive eating and injured “cardio bunny” to recovering her relationship with food, embracing her strength, and raising a healthy family, while juggling the reality of mom life and work. You’ll get Nicole’s top strategies for building lasting nutrition habits, maintaining consistency amidst chaos, breaking the “all or nothing” mindset, and raising adventurous (but realistic!) little eaters.
Tune in for practical wisdom, relatable stories, and actionable tips for women at every life stage, plus Nicole’s honest reflections on self-compassion, letting go of perfection, and finding support.
Timestamp Overview:
[00:00] - Introduction & Nicole Hagen’s Journey
[00:33] - How Nicole’s Past Shaped Her Coaching Philosophy
[02:45] - From Control to Nourishment: Overcoming Diet Culture
[06:31] - Injury, Recovery & Discovering Strength Training
[09:03] - Shifting Focus from Calories Burned to Body Capability
[11:24] - Why Hyper-Independent Women Struggle with Weight Loss
[13:02] - Asking for Help, Letting Go of Perfection & Consistency
[16:14] - Navigating Control, Hormones, and Letting Life Happen
[18:47] - Focusing on What You Can Control in Fat Loss
[22:00] - Juggling Mom Life: Good Enough, Not Perfect
[24:06] - Resourcefulness & Flexible Consistency
[27:49] - Feeding Kids: Exposing Little Ones to a Variety of Foods
[31:28] - Food as Reward—Raising Emotionally Healthy Eaters
[36:08] - Handling Screen Time, Mindful Eating & Setting Examples
[40:33] - Modeling Habits, Final Thoughts & Where to Connect with Nicole

Connect with Nicole Hagen:
Instagram: @nutritionwithnicole
Coaching & Resources: https://nutritioncoachingwithnicole.com/
Connect, Share & Subscribe: Find more inspiring conversations and expert tips on sustainable nutrition by subscribing to the podcast and joining us on social media! Share your biggest “aha” moment from this episode and tag us @nutritioncoachingandlife. For Lisa’s latest events, offerings, and more, visit https://nutritioncoachingandlife.com/

Welcome to another powerful episode of the Nutrition and Life podcast! Today, host Lisa Franz sits down with Josie Gibson, Director of Communications at Bridge Publications, to unravel the world of Dianetics and the hidden forces holding us back from our healthiest, happiest selves.
Josie shares her deeply personal journey from struggling with stress and self-confidence to finding clarity and purpose through Dianetics: The Modern Science of Mental Health. She breaks down the fascinating concepts of the analytical mind vs. the reactive mind, reveals how our past traumas shape present-day habits, and explains how practical techniques can help you break through limiting beliefs—whether you’re working on weight loss, mental health, or letting go of old patterns.
Stay tuned for inspiring real-life stories, easy-to-implement tips, and a refreshing perspective on the mind’s true power to heal and transform.
Timestamp Overview:
[00:00] - Introduction & Josie’s Background
[00:22] - What is Bridge Publications & Josie’s Mission
[01:14] - Discovering a Passion for Helping People with Dianetics
[02:07] - Personal Experiences with Stress & Self-Confidence
[02:47] - Finding Dianetics: Turning Point & Lasting Change
[04:04] - What Is Dianetics? Core Definitions & Principles
[05:06] - The Analytical Mind vs. The Reactive Mind
[08:51] - Real-Life Example: Trauma and the Subconscious
[10:56] - Overcoming Limiting Beliefs and Self-Sabotage
[13:36] - Why Bad Habits and Fears Persist
[14:15] - Childhood Experiences & Lasting Associations
[20:00] - How the Mind Forms Connections: Personal Anecdotes
[21:37] - Unlocking the Mind’s Full Potential
[22:34] - Step-by-Step: How the Dianetics Technique Works
[24:33] - Relief from Past Trauma: Powerful Testimonies
[27:12] - The State of “Clear”: What It Means
[28:16] - How to Get Started: Resources & Practical Tips
[29:44] - Grounding Exercises for Stress and Overwhelm
[31:19] - Awareness, Present Moment, and Breaking Old Patterns
[34:28] - Digging Deeper: When Habits Don’t Have an Obvious Cause
[38:31] - Building Better Coping Strategies & Reward Systems
[39:16] - Where to Learn More & Connect with Josie

Ready to explore more?
Get the book: “Dianetics: The Modern Science of Mental Health” at dianetics.org or wherever books are sold.
Interested in hands-on help? Find your local Dianetics two-day seminar at dianetics.org.
Connect on social media:
Instagram: @bridgepubinc
Publisher: @BridgePubInc
Connect, Share & Subscribe: Enjoyed today’s episode? Share your favorite takeaway, subscribe for more expert conversations, and follow us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/ for upcoming guests and all things wellness!

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!